Ranger Prep Winter W4D3

Strength:

Seated DB Press 4x10

Shrugs 3x12-15

Snatch Grip Push Press 4x10-15

METCON:

EMOM for 15min

The first five rounds, on the minute complete 50ft Front Rack Walking lunge, the next five rounds :50 of rowing, the last five rounds 6x DB Thruster #45

Conditioning: 2.5 Mile Run Easy