RSP W8D3

Strength:
DB Shoulder Press 4x10
Front Raise 4x10
Hexbar Shrug 4x10
Wall Ball Shot 4x20

Accessory:
Tricep Push Down 4x20
I/Y/T 4x10

Conditioning:
10min Warm Up, then 3-mile Time Trial Run; 5min cool down. Aim for a 7:00 or faster on the tempo.