RSP W9D3

Strength:
DB Push Press 5x5
HexBar Shrug 4x10
Lateral Raise 4x10

Accessory:
Dips 4x15
I/Y/T 4x10
Tricep Extension 4x10

Conditioning:
5min Warm Up, then 20min Tempo Run at 7:15 or faster; 10min cool down run.