Week 9 of the Ranger V3 program is here. We are increasing the distance for longer runs, reducing the intervals this week. Strength pieces will all have SUPERSETS, get ready for a fun 6-Week burner on the end of the program.

Strength:
Bench 4/4/3/3
Banded Bench 4x10
Superset: Dips 4x15 + Cable Fly 4x12

METCON:
8AMRAP - 10x Wall Ball + 50x Double Under + 8x Alternative Single Arm DB Squat Snatch #50

Conditioning:
5k Tempo