Ranger v8 W4D2
Strength
High Hang Power Clean 5x3
Bent Over Row 4x12
METCON
When the run is complete, do 100x TTB (Try and do manable sets)
ConditioningS
peed Ladder: 10min Warm Up run, then 1-3-5-7-5-3-1 Hard Running with 2min of recovery between each set.
