9DEC
Ranger v8 W13D3
Strength
DB Bench 5x5
Incline Push Up 4x30
HSPU 4x10
Cable Fly 4x10
METCON
5RFT - 30cal Row + 10x Dips + 20x KBS #60
Conditioning
10min warm up, then 4 rounds of 5min tempo + 3min Easy
Ranger v8 W13D3
Strength
DB Bench 5x5
Incline Push Up 4x30
HSPU 4x10
Cable Fly 4x10
METCON
5RFT - 30cal Row + 10x Dips + 20x KBS #60
Conditioning
10min warm up, then 4 rounds of 5min tempo + 3min Easy