Ranger V3 W12D4

Strength:
Strict Press 4/3/3/3
Seated Arnold Press 4x12
Superset: Lateral Raise + Skull Crusher 4x10
Superset: Tricep Kickback + Curl 4x10
Superset: Power Clean #95 + Scap Pull Up 4x10

Conditioning:
20-Mile Ruck #55