2JAN

Ranger Prep Winter W4D1

Strength:

Bench - Work Up to a heavy single

Push Up 4x To failure (90sec Rest)

Push Press 4x 8-12

METCON1: 6x 250m Row

METCON2: 8 AMRAP - 75x KBS buy-in, then 2x Deadlift BW + 2x Bar-facing Burpee … 4+4… 6+6… etc

Conditioning:

1.5 Mile Recovery Run

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