9OCT

W12D1

Warm Up: 1-mile tempo run

Main:

Shoulder Width Bench 4x5

Incline Bench 4x10

Push Press 4x10-12

Dips 4x10-12

Conditioning:

10x 400m Run, 1min Rest

Post Run:

150 Total Unassisted Sit Ups (fewest sets as possible)