5JAN

Ranger v8 W17D2

Strength
DB Row 4x10
Chin Up 4x12
Lateral Raise 4x10
I/Y/Ts 4x10

METCON
For Time: 10 Rounds for Time - 20x Jumping Lunges, 4x C2B Pull Ups, 10x Push Ups

Conditioning
4.5 Mile Run: During the run, start brutally slow, to the point you feel like you could walk faster, then around 1200m in start dropping the hammer. If you average a 7min/mi on your RPFT, you should feel comfortable hitting a 6:45 on miles 1-3 and then the last mile recover.