7DEC

Black Lagoon W10D3

Warm Up - 4 Rounds (not for time) 75x DU + 50x Air Squat + 25x Hand Release Push Up

Strength:

Incline Bench 3x10

Push Press 3x10

Lateral Raise 3x10

Cable Fly 3x10

Skull Crusher 3x10

Conditioning:

5x800m Run, 2:1 Work:Rest based off your ACFT or 2-mile goal pace, not actual. (For e.g., if you want to run an 11:20, that is a 5:40/mi pace, so your 800s would be 2:50 and rest would be 1:25)