W3D3

Warm Up: 45min Include Treadmill Walk

Main 14-15:00/mile

Ring Row Cable Row 4x25

Wide Grip Pull Up 4x6

Straight Arm Pull Down 4x10

Delt Fly 4x10

Alt. Hammer Curl 4x10

Conditioning:

3x 30cal AAB + 20x TTB + 10x Hang Power Clean #135