14DEC

Ranger v8W14D1

‘Twas the tenth day before the day before Christmas, and what awful workout did Cronus give me?
You’ll have the same movements this week, as last week—so nothing new there. Our conditioning is improving, so too will the difficulty in the METCON and conditioning sections.

Strength
Front Squat 5x5
Box Step Up 4x12
Leg Extension 4x10
Wall Sit 4x 1:30

Accessory
TTB 4x15
Plank 4x 2:00

Conditioning
10min Warm Up, 1min Hard + 1min Rest, ever round add 1:30 to the harder run, until you get up to 13:00 hard. Each time you will have one minute of rest.