Ranger v8 W16D2

Strength
DB Row 4x10
Chin Up 4x12
Lateral Raise 4x10
I/Y/Ts 4x10

METCON
For Time: 10-1 Deadlift #275 + Assault Bike Calories x 3

Conditioning
-4-Mile Easy Run. For an extra challenge, during the last mile, see if you can drop your pace to the quickest tempo that you can sustain a conversation.