13NOV

Ranger v8 W9D5

Today’s conditioning is somewhat obstacle focused. Find a nice 8ft wall you can navigate. The only item that is probably missing on your post may be a slam ball, but talk to the guys at the front desk of the gym and get it worked out!

Strength
Hexbar DL 3,3,2,2,1
RDL 4x12
Leg Curl 4x10
Calf Extension 4x12

Accessory
GHD Sit Up 4x20

Conditioning

Little Wheel O'Fun - 3 Rounds of 1-Mile Run + 10x Pull Up + 20x Slam Ball + 2x Walll Obstacle + 10x Tire Flip