Ranger Workout of the Week

We are in the week of Christmas. We will train Christmas eve and take Christmas day off. Take Sat. and Sun. as well. Remember to perform a dynamic warm up prior to each workout and a post workout stretch. Have a great week and Merry Christmas!

Monday:

Floor Press: 4x8

Safety Bar Squats: 4x8

Circuit:

Dumbbell Bench Press: 10
T-Bar Rows: 10

Leg Extension: 10
Leg Curls: 10

Band Push Downs: 20
Biceps: 10

Power Runner: 10
Glute-Ham: 10

Reverse Hypers:10
Wt. Hanging Leg Raises: 10

Perform 2 rounds of the circuit

Tuesday:
Warm up with a 1 mile run. 30 sec. sled or Prowler sprints:
15 rounds. Take a 60 sec. rest. Run 3 miles after.

Wednesday:

Single Arm Kettlebell Overhead Press: 4x8

Straight Bar Dead Lift: 4x10

Circuit:

Sled Drag or Prowler Sprint: 20 yards
Glute-Ham Raise: 10

Alt. D.B. Bench: 10
Pull-Ups: 10

Leg Extension: 10
Reverse Sled Drag: 20 yards

Ring Push-Ups: Max reps
Band Biceps: 20

Reverse Hypers: 10
Weighted Ring Knee Crossovers: 10

Perform 2 rounds of the circuit

Thursday: Run 5 miles

Friday-Sunday: OFF