Ranger v7 W9D1

Strength
Block Pull 5x8
Power Clean 5x10

Accessory
Reverse Hypers: 5x10

Conditioning
Pyramid Day 10min Warm Up Run then …
2min at 7:00 + 1min at 8:30
5min at 6:45 + 3min at 8:30
7min at 7:00 + 4min at 9:00
5min at 6:45 + 3min at 8:30
2min at 7:00 + 1min at 8:30 …

Cool down 10min