13NOV

W16D1

Warm Up: 8x100ft Jacob Ladder Moderate effort

Main:

Bench 5/5/3/1

Dips 4x15

DB Front Raise 4x10

Superset:

Narrow Push Up + Wide Grip Pull Up 4x20+Max Effort

Conditioning:

12x400m Run at ACFT pace, :60 rest