14DEC

W1D3

Warm Up - 500 Double Unders or 1,000 Single Unders

Strength:

DB Push Press 3x8

Tricep Extension 3x10-15

Reverse Fly 3x8

Shrug 3x8-12

METCON:

5RFT - 15x TTB + 30x KBS + 45x Single Under

Conditioning:

1-mile warmup run into 4x 2min Hard + 1:30 at 10k pace