W12D4

Warmup:  5RFT - 30x Jumping Jack + 20x Wall Ball Shot + 10x TTB

Main:

Heavy Row 4/4/4/3

Upright Row 3x10

Lateral Raise 3x10

Preacher Curl 3x10

Hammer Curl 3x10

Conditioning:

45min Spin @ 85-90rpm