1JAN

Ranger v8 W16D5

Happy New Year.

Strength:
Front Squat 4x10
Hip Bridge 4x10
Box Jump 4x20
Leg Extension 4x10

Conditioning:
5 Rounds for Time: 15x Burpee Broad Jump + 400m Run, then 1000m Row for Time. Your legs will feel pretty smoked for the broad jump, the 400m run should be at a pace you can sustain for each round, don’t cash out early. For the row, slowly increase your pace every 250m if you are worried about falling off the boat.