30DEC

Ranger Prep Winter W3D5

Strength:

Squat 4x4

HexBar DL 3x10

METCON1: 12AMRAP - 16x Goblet Squat #70 + 12x KB S2O (use a single KB, holding with both hands - it can be the same KB as the GS) + 8x GHDSU

METCON2: 3x 4AMRAP, 2min Rest

4x Pull Up + 8x Push Up + 20x Air Squat