Ranger Workout of the Week

Ranger Workout of the Week

Equipment Needed: 2 medium weight kettlebells, 1 heavy kettlebell, pulling sled, big tire






Here is the workout:
1. Double kettlebell cleans: x 5 reps
2. Push press squat: x 5 reps
3. Power Pulls: x 5 reps
4. Push ups on kettlebells: x 10 reps
5. Back peddle while pulling the sled: 50 yards
6. Kettlebell swings: x 20 reps
7. Sprint while pulling the sled: 50 yards
8. Tire flip: x 5 reps

PERFORM 5 ROUNDS
Rest 30 sec. to 1 min. between rounds
You should be able to complete this workout in 30-40 minutes

Explanation:
Squad leaders, split your squad into groups of 2. Each group will have a set of kettlebells, a single heavy kettlebell, a sled and a tire. Each pair should compete against each other. The 1st person will perform the double cleans, push press squats, power pulls and push-ups. They will then run to the sled and start the back peddle sled pull. When the reach the 50 yard mark and stop, they will then start the 20 kettlebell swings. When they get to rep 10, the 2nd person will start. The 1st person sprints back while pulling the sled and then performs the 5 tire flips. By the time person #1 has rested and is ready to begin the 2nd round, his partner should be on rep 10 of his swings. Try to keep them at this pace. The 2 man team will be pushing each other plus will be competing against the other 2 man teams within the squad. If you have any questions, please feel free to email me at:
scott@pro-performance.net

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Weights that should be used:
45-70 lb kettlebells on 2 kettlebell exercises
70-100 lb kettlebell for swings
135-180 lbs on the sled
300-400 lb tire

Good Luck! Train with a purpose and remember, NO EXCUSES! JUST RESULTS!
Train hard and smart and God Bless!