W11D2

Warm Up: 1-Mile Tempo run then 20-1 Push Up + Sit Up

Main:

Lat Pull Down 4x10

Weighted Chin Up 4x5-6

Upright Row 3x10

Preacher Curl 3x10

Conditioning:

24 Time Cap - 20x DB Box Step Up + 20x Burpees + 1x Rope Climb … 20x DB Box Step Up + 18x Burpees + 1x Rope Climb … 20 + 16 + 1 … 20 + 2 + 1