7APR

RSP W10D3

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

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

Conditioning:
1-mile warm up at your own pace, then 3x 10min Tempo Build + 2min Easy Jog. On your build the ten minute buildup should increase your pace by :15-:30 per mile ever 3 minutes. So if you start at 7:30, at 3min you drop to 7:00-7:15, at 6min 6:30-7:45, and at 9min 6:00-6:35 (on the fast end).