4MAR

Ranger V5 W4D3

Warm Up:
1-Mile Run 
(6:00-6:30)

Strength:
Circuit 1 – 3 Rounds of 10 Reps
Floor Press
Z Press
Decline Crunches

Circuit 2 – 3 Rounds of 10 Reps
DB Fly
Tricep Kickbacks
Shrugs

Circuit 3 – 3 Rounds of 10 Reps
Pull Overs
Ball Slams (30 Total)
Wall Balls (20 Total)

Conditioning:
5 Rounds – 3min + 2min Rest
Max Effort 500m Row + As many burpees over the rower in the remaining time