2DEC

Ranger v8 W12D3

Today’s running segment is a pyramid, so 1-2-3-4, etc … then back down. In between your runs, complete :30 of walking rest. You’re shooting for slightly faster than your RPFT pace. We’ve increased your handstand walk this week, so in no time at all, we’ll be doing that five-miler upside down. Also, you’ll notice we’re repeating a METCON from a couple of weeks ago—I hope you remember your time. Beat it—or complete 100x Burpees.

Strength
DB Bench 5x5
Narrow Push Up 4x30
Handstand Walk 4 Rounds - 15ft
DB Fly 4x10

METCON
20AMRAP - 10x Hang Power Snatch #95 + 2x Rope Climb + 20m Sled Push #200 + 250m Row

Conditioning
Running Pyramid - 1-8-1 Hard + :30 Rest (Walk on your rest)