THE SCENE: 50’s or so.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Interval run ruck 3 miles – 3min on, 1min off
4 corners on field.
Run down sideline doing Burpee every 10 yards. Bear crawl one endzone. Low crawl the other.
20 reps each
Corner 1 upright rows with ruck
Corner 2 overhead ruck squats
Corner 3 ruck row/press/curl/tri
Corner 4 ruck low Peter Parker’s
AMRAP 45 minutes
Interval run ruck 3 miles – 3min on, 1min off
MARY:
COUNT-OFF & NAME-O-RAMA
2fer
CIRCLE OF TRUST/BOM:
MOLESKIN:
We got 3 rounds on the field
ANNOUNCEMENTS: