W5D5

Warm Up: 6x 20m Broad Jump + 20m Rear Walking Lunge (don’t race this, just go at a constant pace)

Main:

Weighted Dips 4x10-15

Wide Grip Lat Pull Down 4x10

Superset:

1. Shrug 4x10

2. Skull Crushers 4x10

Superset 2:

1. Arnolds 4x10

2. Reverse Grip Tricep Ext. 4x10

Conditioning:

3 Mile Tempo Run (somewhere around the RPFT pace)