AO: ao-ruck-it
Q: Capt Von Trapp
PAX: Pyro, Moonshine
FNGs: None
COUNT: 3
Warm-O-Rama
10 SSH IC
10 Windmills IC
10 Imperial Walkers IC
10 Sun Gods (forward/backward)
Baseball Stretch OYO
Leg Stretch OYO
Q: Capt Von Trapp
PAX: Pyro, Moonshine
FNGs: None
COUNT: 3
Warm-O-Rama
10 SSH IC
10 Windmills IC
10 Imperial Walkers IC
10 Sun Gods (forward/backward)
Baseball Stretch OYO
Leg Stretch OYO
Part 1: Ruck Intervals (15 minutes)
Ruck 3 minutes at a brisk pace
Stop for exercises every 3 minutes:
Time Exercise (with ruck)
3 min 10 ruck squats
6 min 10 overhead presses
9 min 10 ruck merkins
12 min 10 ruck swings or curls
15 min End of interval
Part 2: Bootcamp Circuit
(15 minutes AMRAP) OYO
10 Ruck Thrusters
10 Ruck Rows
10 Ruck Flutter Kicks (4c w/ static ruck hold)
10 Ruck Step-ups (10 each leg)
10 Ruck Merkins
Part 3: Team Heavy Carry (5 minutes)
Rotating Sandy Carry, 1 big lap around park/boat ramp rotating 60lb sandy and 53lb sandy kettlebell
Count-o-Rama, Name-o-Rama, COT