24NOV

Ranger v8 W11D2

Drag Round 2. Your jog and your run on the 400s should be within :30 on pace, so plan accordingly.

Strength
Heavy BB Row 4x2, + burnout last set
Snatch Grip Row 4x12
Lateral Raise 4x10
Scap Pull Up 4x10

METCON
5RFT - 15m Sled Push at BW + 15m Sled Drag at BW + 10x Full Clean at BW + 10x Knees to Elbow

Conditioning
6x400m Run + 400m Jog