Ranger Workout of the Week

New Weekly Post! Ranger workout of the week.





This past week I had the privilege and honor to work with and train a group of Army Rangers. What a great experience! Upon request of these solders, I will be posting a Ranger Workout of the Week. Here we go.

We'll begin with a dynamic warm up:
1. Body weight squats x 20
2. Alternating lunges x 10 each leg
3. Alternating crossover lunges x 10 each leg
4. Alternating side lunges x 10 each leg
5. shoulder rotations forward and backward x 10 each direction
6. 10 way raise with 5 lb plates x 10 reps each

WORKOUT
Equipment needed: 2 kettlebells and a pull-up bar

1. Push press squats x 10 reps
2. Pull-ups x 10 reps
3. Front squats x 10 reps
4. Power pulls x 10 reps
5. Push-ups x 10 reps
6. Hand 2 hand swings x 10 reps each arm
7. Sprint 50 yards

Rest for 1-2 minutes and repeat for 5 circuits