26OCT

Ranger v8 W7D1

Week 7 kicks off with a shift to some of our running programming. We’ve been building up some consistent intervals through the first month and a half, and now we start adding more tempo work, longer conditioning runs, and some fun grinders for the coming weeks. Goal is crushing the RPFT.

Strength:
Backsquat 4x5
Leg Press 4x12
Reverse Hyper 4x10
Wall Sit 3:00 (total)

Accessory:
Leg Raise 4x20
Plank 4:00 (total)

Conditioning:
4-Mile Run. First mile run at whatever pace you want, 5:45, 3:45, 7:45, do not care, just warm it up. Second mile, run 8:00. Final two miles, 7:00.