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.
