16APR

W18D2

Warm Up: 10-1 Heavy Wall Ball Clean + Burpee Over WB + 200m Run

Main:

Gorilla Shrug 4x10

Wide Grip Pull Up 4x10

Preacher Curls 3x10

Hammer Curl 3x10

Rear Delt Fly 3x10

Conditioning:

4-Mile run, during run complete 4x 4:00 Tempo @ 7:00-7:15 + 1:00 @8:00, the remainder of the run can either be your warm up or cool down at any pace you decide.