THE SCENE: clear, 20s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck long way to upper field
THA-THANG:
Do 20 reps of each exercise with the ruck. After each set, 50% run to midfield, full sprint back to end line.
Exercises
- Merkin pull through
- OH press
- Curls
- Upright rows
- Squats
- Lunge with ruck over head
Ruck another lap stopping at concrete bleachers for,
20 incline merkins
20 step up
Ruck another lap, through in 20 merkins