W12D5

Warm Up: 5 RFT 40x Single Under + 20cal Row

Main:

Wall Ball Shot 4x20

Seated Press 3x10

Weighted Dips 3x8-10

DB Kickback 4x10

Tricep Ext. 4x10

Conditioning:

30-30-20-20-10-10 AAB Cal + WB

Then …

2-Mile Easy Run