27NOV
Ranger V3 W6D3
Strength:
Pull Ups 4xMax
Pendlay Row 4x15
Straight Arm Banded Pull Down 4x15
Lateral Raise 4x10
METCON:
4RFT - 8x Backsquat 60%1RM + 20x Slam Ball + 3x HSPU
Conditioning:
20 Rounds 1min Run + 1min Walk
Run should be 5:15-5:45/mi
Ranger V3 W6D3
Strength:
Pull Ups 4xMax
Pendlay Row 4x15
Straight Arm Banded Pull Down 4x15
Lateral Raise 4x10
METCON:
4RFT - 8x Backsquat 60%1RM + 20x Slam Ball + 3x HSPU
Conditioning:
20 Rounds 1min Run + 1min Walk
Run should be 5:15-5:45/mi