8APR

Ranger V5 W9D3Day 3:

Warm Up:
5RFT – 50x Double Under + 20x Push Up + 20x Sit Up + 10x Ground to Overhead with Wallball or Ruck 

Strength: 4x10 or Prescribed Movement

Circuit 1:
20m Bear Crawl 
Diamond Push Ups

Circuit 2:
Bicep Curl to Shoulder Press
Side Crunch 

Circuit 3:
20m Crab Walk 
Broad Jump (10 as far as possible in consecutive jumps)

Conditioning:
5-Mile Run: every 5min complete 10x Burpees and 4x Pull Ups (this can be on a bar if you have access, a tree limb, your training partners jacked outstretch arm, etc. . . )