1NOV

Black Lagoon W5D2

Strength:

Bench 3x10

Decline Bench 3x10

Seated Shrug 3x10

Barbell Upright Row 3x10

Tricep Ext 3x10

Conditioning:

5min Warmup Run, then 4x 4min @ACFT pace + 2:00 Rest

Optional METCON:

6 RFT - 10x Burpee Box Jump + 10x Heavy Sandbag Clean + 2x Push Jerk