4 rounds:
60yd Sled Pull Shuttle 90lbs
200m Recovery Jog 
60yd Sled Push Shuttle 90lbs
200m Recovery Jog 

 

Bench Press
8(135-185) 5(225-225-225-225-225)

3 rounds: (BFR)
10 Cable Supinated Pulldown (180)
10 Flex Seated Dip (330)
(rest :30 between rounds)

3 rounds:
10 EZ Bar Curl (85)
10 EZ Bar Overhead Triceps Extension (85)
20 Hammer Strength Gripper (115)
(rest 1:00 between rounds)

21 Hammer Strength 4-Way Neck (45)
30 Band Pull Apart 
15 Hammer Strength 4-Way Neck 
30 Band Pull Apart 
9 Hammer Strength 4-Way Neck 
30 Band Pull Apart

 

Single-Arm Nebula IDA Row 
8(180-230-270)

Single-Arm Hammer Strength Front Pulldown 
8(140-180-230)

Cable Seated Row
15(140) 10(160) 10(180) 8(200)

Cable BTN Pulldown 
15(140) 12(150) 10(160) 8(170)

Cable Pullover
15(70) 12(80) 10(90) 8(100)

3 rounds:
15 Flex Rear Delt Fly (100)
15 Band Pull Apart (red) 
(rest :30 between rounds)

Hammer Strength Gripper
30(90-90-90)

Hammer Strength 4-Way Neck 
12-9-6 (70)
(no rest between rounds)
__________________________________________________ 

5 rounds:
60yd Sled Pull Shuttle 135lbs
(alternate rounds with a partner)

5 rounds:
60yd Sled Push Shuttle 90lbs
(alternate rounds with a partner)

60yd Backwards Sled Drag Shuttle 90lbs
 

Bench Press
5(225-260-300-280-245)

Flex Leverage Chest Press
8(180-230-250-270)

Nautilus Plate Load Pullover
8(100-125-150-175)

4 rounds:
10 Cable Triceps Pushdown (80-90-100-110)
10 Single-Arm Bisolator (105-105-105-105)
(rest :30 between rounds)

15-12-9
Hammer Strength 4-Way Neck (45)
(no rest between rounds)

Band Pull Apart 
2x50 (red) 

8 rounds:
30yd Sled Push (135)
30yd Sled Pull (135)
(alternate rounds with a partner)

4 rounds:
30yd Backwards Sled Drag (135)
(alternate rounds with a partner) 

 

2 rounds:
12 Prone Incline Lateral Raise (5)
12 Prone Incline Front Raise (5)
8 Plate Circles (both directions (10)
15 Tube Face Pull

4 rounds:
No rest between exercises.
8 Polaris Pec Deck (110)
8 Hammer Strength Shoulder Press (180)
(rest 1:00 between rounds)

4 rounds:
No rest between exercises.
12 Hammer Strength Incline Press (140)
12 Flex Seated Dip (270)
(rest 1:00 between rounds)

3 rounds.(BFR)
No rest between exercises.
12 Supinated Cable Pulldown (170)
12 EZ Bar Curl (75) 
12 EZ Bar Skull Crusher (75)
12 Lying Cable Curl (5)
(rest 1:30 between rounds) 

3 rounds:
No rest between exercises.
8 Flex Leverage Chest Press (180)
12 Flex Lateral Raise (50)
(rest 1:00 between rounds)

Band Pull Apart 
3x30 (red)

Single-Arm Nebula Row
10(180) 8(230) 6(270) 4(320)

Cable BTN Pulldown 
12(150) 10(160) 8(170) 6(180)

Flex Leverage Row 
10(180) 8(205) 6(230) 4(250)

Cable Pullover 
12(80) 10(90) 8(100) 6(110)

Single-Arm Bisolator 
12(90) 10(105) 8(120)

Single-Arm Multi-Biceps 
10(100) 8(110) 6(120)

3 rounds:
30 Hammer Strength Gripper (90)
30 Band Pull Apart (red)