W7D1

Warm Up: 3x 200m Run + 5x Pull Up + 10x Box Jump

Main:

Incline Bench 4x5

Flat Bench 4x10

Dips 4x10-12

Tricep Extension 4x15

Conditioning:

METCON 1: 20-1 Push Up + Unassisted Sit Up

METCON 2:

8x400m Run Repeat, :60 rest