Ranger Workout of the Week

This is deload week. If you have been working hard, you will differently need this week. Perform a dynamic warm up prior to each workout and a static stretch post workout. Have a great week!

Monday:

2 Board Press: 3x5 @ 40%, 50%, 60%

Box Squats: 6x2 @ 50%

Circuit:

Band Flys: 20
Band Reverse Flys: 20
Band Press: 20
Band throat Pulls: 20
Band Elbows Up Curls: 20
Band Triceps Kickbacks: 20
Band Curls: 20
Band Push Downs: 20

Perform 2 rounds of the circuit.

Tuesday: Run 3 miles

Wednesday:

Dumbbell Bench Press: 2x20

Kettlebell Swings: 2x20

Circuit:

Band Reverse Flys: 20
Band Throat Pulls: 20
Elbows Up Curls: 20
Elbows Down Curls: 20
Band Flys: 20
Band Press: 20
Band French Press: 20
Band Triceps Kickbacks: 20

Perform 2 rounds of the circuit.

Thursday: Run 3 miles

Friday: SSST (record reps)

Saturday: 20 mile bike ride.

Sunday: Off and go to church!