THE SCENE
54 and Raining
THE THANG
Run a loop for warm up, stop half way for 20 & 20 (1.5 mile)
Assemble at the pavilion. Perform 3 sets of 6 exercises, 6 rounds each with rucking between.
6 Rounds with a ruck:
- 6 Burpees
- 6 Lunges (each leg)
- 6 Push Ups
- 6 Squats
- 6 Thrusters
- 6 Bent Over Rows
Ruck Lover’s Lane loop
6 Rounds with a ruck:
- 6 Sit-Ups (ruck on chest)
- 6 4ct Flutter Kicks (holding ruck overhead)
- 6 Leg Lifts (holding ruck overhead)
- 6 Crunches (holding ruck overhead)
- 6 2ct American Hammers (ruck to chest)
- 30 second Plank (ruck on back)
Ruck two (2) Lover’s Lane loops
6 Rounds with a ruck:
- 6 Ruck Curls
- 6 Ruck Ground-to-Overhead
- 6 Overhead Tricep Extension
- 6 Ruck Swings
- 6 Ruck Dips
- 6 Ruck Upright Rows
Ruck three (3) Lover’s Lane loops
Assemble for prayer and crush the day!