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Today starts Ranger v8, a program geared towards more complex movements, increased
METCONs, and a standard running program.
Strength
Backsquat 3/3/2/2
Front Squat 4x10
METCON
12 AMRAP - 15x Box Step Up + 30x Double Under + 20m Farmer Carry #90
Conditioning
10x400m Run (On the 2:30) This means that you have 2:30 to run a 400m, if you run faster, you
get more rest. Aim to be consistent.