Ranger Workout of the Week

Week 2!

Monday:

2 Board Press: 3,3,3+; 80%, 85%, 90%

Box Squat: 8X2 @63%

Circuit:
1. Dumbbell Bench Press: 5
2. T-Bar Rows: 10
3. Glute-Ham Raise: 10
4. Leg Swings: 5
5. Wall Hip Hypers: 5
6. Weighted Pull-Ups: 3
7. Pistol Squats: 3 ea.
8. Triceps Extension: 8
9. Biceps: 10
10: Reverse Hypers: 10
11. Weighted Hanging Leg Raise: 10

Perform 2 rounds

Tuesday: Run 1 mile and then perform a dynamic warm-up. Heavy Prowler or sled sprints. Perform 10 rounds of 15 seconds with a 90 second rest. Run 3 miles.

Wednesday:

Dumbbell Bench Press: 3,3,3+ 80%, 85%, 90%

Kettlebell Swings: 10
Box Jumps: 3 reps
(Perform 3 sets)

Circuit:
1. Lateral Raise: 10
2. Face Pulls: 20
3. Power Runner: 5
4. Leg Swings: 5
5. Wall Hip Hypers: 5
6. Pull-Ups: 10
7. Pistol Squats: 3 ea.
8. Triceps Push Downs: 10
9. Biceps: 10
10. Reverse Hypers: 20
11. Knee Crossovers: 20 ea.

Perform 2 rounds

Thursday: Run 1 mile then perform a dynamic warm up. Sprint 10 hills or steps with a 10lb Xvest. Take a 4 min. rest between sets. Run 3 miles.

Friday:

1. 10 kettlebell swings then 20 goblet squats: 5 sets
2. 100 Jump Ropes
3. 10 push-ups on kettlebells, 5 renegade rows, 10 push-ups on kettlebells: 5 sets
4. 100 Jump Ropes
5. Pull-Ups: 5x10
6. 100 Jump Ropes
7. Iso Squat Hold, 45 sec. super set Reverse Sled Drag, 45 sec.: 5 rounds
8. 100 Jump Ropes
9. Prowler Sprints: 5 rounds
10. 100 Jump Ropes

Saturday: Run 5 miles

Sunday: Rest and go to Church!