Ranger V3 W10D4

Strength:
Power Clean and Press 4x4
Alt. KB Press 4x12
Superset: Lateral Raise + Tricep Pushdown 4x10
Superset: Tricep Kickback + Curl 4x10
Superset: Skull Crusher + Hammer Curl 4x10

Conditioning:
10-Mile Ruck #50 14:15/mi