Ranger V3 W1D3
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Strength:
Weighted Pull Ups Work Up to Heavy 2
Bent Over Row 4x15
Knees to Elbows 4x20
Wall Ball Shots 4x12
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METCON:
5x 1min Burpee Box Jumps 20-24" (Must stand all the way up on the box - rest 2min after each round, max effort)
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Conditioning:
Hill Repeats (200-300m) x 10