Ranger Workout of the Week

This week we will deload. This is the 4th week of a heavy cycle and now it is time to let your body recover. We don't take the week off, but will manipulate the intensity. We will keep the format of upper body on Monday, lower body on Wednesday and total body on Friday. It is important to NOT go to failure on any exercises. You should be able to complete all prescribed reps. Perform your dynamic warm prior to your training and static stretching post workout.

Monday:

Perform as a circuit; perform 2 circuits; take 1 min. rest between

Dumbbell Bench Press: 20 reps
Dumbbell Rows: 20 reps
Palms in Overhead Press: 20 reps
Lat Pulls: 20 reps
Triceps Push Downs: 20 reps
Dumbbell Curls: 20 reps
Hanging Leg Raises: 20 reps
Bent Knee Sit-Ups: 20 reps

Wednesday

Perform as a circuit; perform 2 circuits; take 1 min. rest between

Double Kettlebell Cleans: 20 reps
Squats: 20 reps
Glute-Ham Raise: 20 reps
Step Ups: 20 reps each leg
Pistol Squats: 20 reps each leg
Floor Wipers: 20 reps each side
Hanging Leg Raises: 20 reps

Friday

Perform 2 circuit, 20 reps per exercise, take no rest between exercises

1. Push Press Squats
2. Power Pulls from the Floor
3. Push-Ups
4. Pull-Ups
5. Kettlebell Swings