W11D3

Warm Up: 12AMRAP - 2x Wall Ball + 2x Push Up … 4+4 … 6+6 …

Main:

Barbell Bentover Row 4x10

Chin Up 4x10-12

Hang Power Clean 3x10

Rear Delt Fly 3x10

Conditioning:

4-Mile Run, after first 800m, complete 20min tempo and cooldown for remaining distance