22DEC
Ranger v8 W15D2
Strength
T-Bar Row 5x3
Wide Grip Pull Up 4x12
DB Gorilla Shrug 4x10
Lateral Raise 4x10
METCON
For Time: 5 Rounds—250m Row + 10 Over the Rower Burpees + 10x Knees to Elbow
Conditioning
6 Mile Run
Ranger v8 W15D2
Strength
T-Bar Row 5x3
Wide Grip Pull Up 4x12
DB Gorilla Shrug 4x10
Lateral Raise 4x10
METCON
For Time: 5 Rounds—250m Row + 10 Over the Rower Burpees + 10x Knees to Elbow
Conditioning
6 Mile Run