4DEC
Ranger V3 W7D3
Strength:
Chin Ups 10x6
T-Bar Row 4x15
Banded Face Pull 4x15
Rear Delt Fly 4x10
METCON:
5 Rounds for Time - 10x Deadlift #135 + 10x WB Squat Clean #20 + 15x Knees to Chest
Conditioning:
Assault Bike Intervals :30 Max / 1:30 Hands Off Recovery for 34min