10OCT

Ranger v8 W4D6

Strength
Shoulder Press 5x3
Push Press 4x12

METCON
2-Mile Warm Up Run, then 30 AMRAP - 40x KBS #40 + 400m Run + 20x Wall Ball 

Accessory 
High Pull + Tricep Extension 4x12, DB Kick Back + Dips Burn Out 4x12+Burnout