6SEP

Rylanor W13D2

A) Narrow Bench 5x20

B) Heavy Dips 4x10

C1) Cable Fly 3x12

C2) Wide Grip Pull Ups 3x12

D1) Handstand Push Up 3x8

D2)Kneeling Slam Ball 3x30

Conditioning:

5.5 Mile Easy Run, at some point during the run, do 10-15min of slower-tempo, just shake the legs out.