Ranger V3 W8D4

Strength:
Shoulder Press Heavy 4
Seated Arnold Press 4x10
Shrugs 4x10
Lateral Raise 4x10
Tricep Push Down + Banded Curl Superset 4x10
Skull Crusher + Hammer Curl 4x10

Conditioning:
10-Mile Ruck #50 14:00/mile