Ranger V3 W9D4

Strength:
Power Clean and Press 4/4/3/3
Z Press 4x10
Superset: Curl and Press + Tricep Push Down 4x10
Superset: Tricep Kickback +  Curl 4x10
Superset: Skull Crusher + Hammer Curl 4x10

Conditioning:
10-Mile Ruck #60 15/mile