Ranger Workout of the Week

This week I'm sending out 2 workouts. One for the weight room and one with kettlebells. Here is the weight room workout.

This workout is designed for a squad of eight, thus eight exercises. Each exercise will be performed for 30 sec. with one min. rest between exercises. Each Ranger will rotate exercises after one set. You should perform this circuit for 3-4 rounds. Each succeeding set should be harder. If it isn't, your weight is to light. Count your reps on each exercise. COMPETE! Focus on form! Good luck, NO EXCUSES! JUST RESULTS!

DYNAMIC WARM UP
SHOULDER PREHAB

1. Squats
2. Dumbbell Bench Press
3. Dead Lift
4. Pull Ups
5. Feet Elevated Push-Ups
6. Barbell Power Pulls
7. Dumbbell Triceps Extension
8. Dumbbell Curls (yes curls!)

Perform 3 sets of planks at the end of the workout. 2 minute sets!
Static stretching

This workout could be your 2nd workout of the week as well. Perform sets of 5 on multi-joint exercises and sets of 10 on single joint exercises. This changes the energy system being worked.

Kettlebell Workout

DYNAMIC WARM UP

Use one heavy kettlebell You will also need a jump rope
Perform the exercise for 30 sec. and rest for 30 sec. Perform 5 rounds

1. Zercher Squats
2. Pull-Ups
3. Kettlebell Swings
4. Push-Ups
5. Power Pulls from the Ground
6. Jump Rope

Go as hard as you can each set. Perform as many reps as possible. DON'T PACE YOURSELF! COMPETE, COMPETE, COMPETE!

Static Stretch