Ranger V3 W9D5

Strength:
Squat 4/4/3/3
Box Squats 4x10
Superset: Lunges 4x12+ Knees to Chest 4x10
Decline Crunch 4x30

METCON:
50m Total of Handstand Walk

Conditioning:
20x200m Run Intervals 1:2 Work/Rest