W10D5

Warm Up: 30-20-10 Wall Ball + Push Up

Main:

Machine Press 4x15

Strict Press 5/4/3/3/3

Tricep Ext 4x10

Bench Dips 3x5

Lateral Raise 3x10

METCON1:

21-18-15…6-3 Burpee + 3 Heavier DL

METCON2:

5RFT - 200m Run + 10x box jump over + 10x Pull Up