AO: genesis-ruck
Q: Single (Ryan Chambers)
PAX: Steam, Brick
FNGs: None
COUNT: 3
WARMUP: Cherry Pickers, IT Department Stretch, Little Baby Arm Circles
Q: Single (Ryan Chambers)
PAX: Steam, Brick
FNGs: None
COUNT: 3
WARMUP: Cherry Pickers, IT Department Stretch, Little Baby Arm Circles
THE THANG:
Genesis Ruck
Thang 1
4 Rounds
10 Sandbag Thrusters
10 Sandbag Curls
100m Farmers Carry
Thang 2
100m Bear Hug Carry
20 Sandbag over Shoulder
100m Bear Hug Carry
20 Sandbag Squats
100m Bear Hug Carry
20 Ruck Step Ups
Ruck down greenway path till time.
MARY: Ruck back to flag
ANNOUNCEMENTS: See Slack
COT:
Stay Consistent in the areas that matter most in your life.