Ranger v8 W17D3

Another long run today, with some variable running thrown in.

Strength:
Incline Bench 4x10
DB Front Raise 4x10
Half-Rep Shoulder Press 4x10
Shrugs 4x10

Conditioning:
10min Easy Run, then
4x 2min @ RPFT pace + 2min Recovery, then
20min Run @ :30 slower than your RPFT pace.