AO: genesis-ruck
Q: Single (Ryan Chambers)
PAX: Steam, Brick
FNGs: None
COUNT: 3
WARMUP: Cherry Pickers, Little Baby Arm Circles, Willy Mayes Hayes, Little This N That, and a trip up Moto Hille with our Snadbags
Q: Single (Ryan Chambers)
PAX: Steam, Brick
FNGs: None
COUNT: 3
WARMUP: Cherry Pickers, Little Baby Arm Circles, Willy Mayes Hayes, Little This N That, and a trip up Moto Hille with our Snadbags
THE THANG:
On the Circuit court 4 stations at the corners
Reps start at 20 and drop 5 each round. Perform
Sandbag carry movement in between stations and after all 4 stations are complete do a 200m cool down ruck.
Station 1: Sandbag Curls
Station 2: Sandbag Squats
Station 3: Overhead Press
Station 4 Deadlift
MARY: Ruck back to Flag
ANNOUNCEMENTS: See Slack
COT:
When wealth is lost, Nothing is lost. When health is lost, something is lost, when character is lost, everything is lost.
>From the book Dialed In by Jim Ramos