Back Squat 
2x1 (315)
5x1 (365)

Power Clean 
2x1 (185)
5x1 (225)

Single-Arm Hammer Strength DY Row 
(140)8 (180)8 (230)8 (270)8 (320)6

No rest between exercises:
8 Hammer Strength Standing Shrug (270)
8 Hammer Strength Low Row (180)
8 Hammer Strength Standing Shrug (270)
8 MAG Bar Long Row (140)
8 Hammer Strength Standing Shrug (270)
8 Hammer Strength Low Row (180)
8 Hammer Strength Standing Shrug (270)
8 MAG Bar Long Row (140)
8 Hammer Strength Standing Shrug (270)
8 Hammer Strength Low Row (180)
8 Hammer Strength Standing Shrug (270)
8 MAG Bar Long Row (140)
8 Hammer Strength Standing Shrug (270) 

2 rounds:
8 Hammer Strength Front Military (140)
8 Polarix Pec Deck (70)
8 Hammer Strength Decline Press (140)
(rest 1:00 between rounds)

Single-Arm Nautilus Multi-Biceps
(100)12 (100)10 (100)8 
(rest while other arm works)

 

"Drop Set"
Nautilus Compound Row
(200)10 (160)8 (120)8 (80)10

"Drop Set"
Maxicam Chest Press 
(160)8 (120)8 (90)8 (70)8

"Drop Set"
Nautilus Supinated Pulldown 
(120)10 (100)8 (80)8 (60)10

"Drop Set"
Nautilus Shoulder Press
(160)8 (130)8 (100)8 (70)6

"Drop Set"
Nautilus Rowing Torso
(60)12 (50)8 (40)8 (30)8

"Drop Set"
Nautilus Plate Load Pullover 
(175)10 (150)6 (125)6 (100)6

Superset 
Nautilus Slow Mo Triceps Ext (50)8 (60)7 (70)6
Nautilus Slow Mo Biceps Curl (50)8 (60)7 (70)6
(:05 Concentric / :05 Eccentric)

Superset
Cable Overhead Triceps Ext (50)14 (60)12
Seated Dumbbell Curl (35)10/10

Pull-up/Dip Pyramid
1-3-1-5-1-7-1-5-1-3-1 (126reps)
Pull-up 
Dip
(rest while partner works)
Chin-up 
Dip 
(rest while partner works)
Commando Pull-up Rt
Dip 
(rest while partner works)
Commando Pull-up Lt 
Dip 
(rest while partner works)

3 rounds:
No rest between exercises.
Dumbbell Lateral Raise (20) 12/12/12
Hammer Strength Shoulder Press (140) 12/12/10
Hammer Strength Standing Shrug (270) 12/12/12
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
Hammer Strength High Row (230) 12/12/12
Hammer Strength Pullover (200) 10/10/8
Cybex Seated Dip (100) 12/12/12
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
Hammer Strength Front Military Press (120) 10/9/8
Polaris Pec Deck (80) 12/8/8
Hammer Strength Decline Press (180) 8/8/8
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
MAG Bar Front Pulldown (140) 12/12/12
Hammer Strength DY Row (160) 10/8/8
Hammer Strength Low Row (140) 8/8/8
(alternate rounds with a partner)
_________________________________


9 rounds:
3 Deadlift (365)
20yd Sled Push (270)
60yd Shuttle Run 
(alternate rounds with a partner)

Back Squat 
2x1 (286)
1x1 (308)
1x1 (330)
1x1 (352)
1x1 (374)
1x15 (220)

Single-Arm Hammer Strength Front Pulldown 
3x8 (180)
1x8 (230)

Single-Arm Hammer Strength DY Row 
3x8 (180)
1x8 (230)

Hammer Strength Low Row 
3x8 (140)
1x8 (180)
1x8 (230)

Single-Arm Hammer Strength High Row 
3x8 (230)
1x8 (270)

Cable Long Row 
(115) 15/12/12/9

Hammer Strength Standing Shrug 
(270) 15/12/9/6/3
(rest :20 between sets) 

Cable Face Pull
(45) 15/12/9

Cable Pullover 
3x10 (45)

 

Bench Press
2x5 (185)
3x4 (205)
4x3 (225)
5x2 (245)
6x1 (265)
(rest 1:00 between sets) 

3 rounds:
No rest between exercises.
Hammer Strength Front Military Press (110) 10/9/8
Polaris Pec Deck (80) 10/9/8
Hammer Strength Decline Press (140) 10/9/8
(rest 1:00 between rounds)

3 rounds:
No rest between exercises.
Cable Triceps Push Down (45) 12/10/8
Cybex Seated Dip (100) 12/10/8
(rest 1:00 between rounds) 

3 rounds:
No rest between exercises.
Front Plate Raise (35) 12/10/8
Dumbbell Lateral Raise (15) 12/10/8
(rest :30 between rounds)