Week 12 of the Ranger V3 program is upon us! This week, we work up to the 20-miler on Thursday and get some swimming going on so you don’t hate Victory Pond more than you should.

Strength:
Bench 4/3/3/3
Narrow Push Ups 4x30 - last set, max effort in 2min
Superset: Front Rase + Curl 4x15

METCON:
400 Double Unders for Time - every break, 4x Single Arm Snatches #40 (Total)

Conditioning:
3x1200m Running Repeats at your 2-Mile Pace w/4min Rest