Black Lagoon W4D2

Strength:

Incline DB Press 3x12

Lat Pulldown 3x Max

Arnold Press 3x 12

Barbell Shrug 3x 12-15

Conditioning:

This run is planned as a continuous run - 800m at 8:00/mile then max effort 2-mile run, into 800m cool-down

Optional METCON:

21-18-15-12-9-6-3

DB Thruster #45 + 3x DU + 2x Push Up