Ranger V3 W12D5

Strength:
Squat 4/3/3/3
Bulgarian Split Squat 4x10
Superset: Leg Raise + Knees to Chest 4x12
Unassisted Sit Ups 4x40

METCON:
4x500m Row (1:1)

Conditioning:
1000m Swim (15-20min Hot Tub After - relax)