Ranger V3 W5D4

Strength:
Shoulder Press 3/3/1/1/1
Curl + Press EZ Bar 4x12
Front Raise 4x10
Banded/Seated Press 4x12

METCON:
With a partner or on 1:1 Work to Rest, see how far you can go with 1xKBS #70 and adding a rep after each rest period
1,2,3,4,5…
Grab some chalk and your strongest friend and put someone in the pain cave!

Conditioning:
10-Mile #50