6OCT

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.