W12D2

Main:

Machine Fly 5x20

Bench 4/4/4/3

Strict DB Shoulder Press 3x10

Tricep Ext 4x20

Superset:

1. Narrow Grip Bench 4x10

2. Lateral Raise 4x10

Conditioning:

4x5min Round - 30x Push Up + 20x Wall Ball + 10x TTB + Max Effort Double Under remaining time