24FEB

Week 3 of Ranger V5 is upon us. This week, we stick to the same movements, as you’ve started getting used to the rep scheme, we’re changing up the intensity of the conditioning. This week plan an extra 10-15min per workout for the METCONs and running sections and start looking around where you train to see if you have access to some of the equipment.

Week 3

DAY 1:

Warm-Up:
1-Mile Run (6:00-6:45)

 Strength:

Circuit 1 - 3 Rounds of 10 Reps
Goblet Squat
Turkish GetUp
Toes to Bar

Circuit 2 – 3 Rounds of 10 Reps
Pause Squats
Walking Lunges
Knees to Elbows

 Circuit 3 – 3 Rounds of 10 Reps
DB Bench Press
Cable Tricep Extension
Push Up Plank :60

 Conditioning:
6 Rounds - 800m Run + 20x KBS + 2x 8ft Wall Climb