Friday 3.4.2022

*Friday Night Lights for Open Workout 22.2 is tonight at 6:30pm! Come by and support your fellow Full Rangers — friends and family welcome!

“FITNESS” & “PERFORMANCE”

A. Hinge Strength
Sumo Deadlift @21X1 tempo
*Set 1 – 7 reps
*Set 2 – 5 reps
*Set 3 – 5 reps
*Set 4 – 3 reps
Rest 2 minutes between sets

Try to build in load from last week on each corresponding set. For each rep, pause and reset with the barbell on the floor, and focus on a tight core and setting your shoulders before pulling.

B. Upper Pushing/Scap Work
Three sets of:
Glute Bridge Dumbbell or Kettlebell Floor Press x 8-10 reps @ 30X1
Rest 45 seconds
Reverse Snow Angels x 10-12 reps @ 2020
Rest 45 seconds

C. Conditioning
In teams of two, alternate tasks to complete as many rounds and reps as possible in 12 minutes of:
12/8 Calorie Echo Bike
10 Hang Power Cleans (115/73 lb) or Heavy Kettlebell Swings
8 Chest-to-Bar Pull-ups or 4 Strict Pull-ups

“ENDURANCE (AKA SWEAT SESH)”

Ten sets of:
30 Second Row @85-90%
Rest 30 seconds

Rest 2 minutes, then....

Ten sets of:
30 Second Bike Erg @85-90%
Rest 30 seconds

Rest 2 minutes, then...

Ten sets of:
30 Second Ski @85-90%
Rest 30 seconds