THE SCENE
63 and breezy
THA-THANG
Warm up ruck in the neighborhood (1.5 mile)
Muster on the side of the YMCA at the pull-up bars.
Dirty Thirty
Perform the following circuit. First time through x30 reps of each the “dirty dozen” exercises, no breaks between exercises. After completing the first round ruck the parking lot/Lover’s Lane loop. For the second round perform x15 reps of each exercise. Then ruck the park loop.
Exercises (all with ruck on except the Toe-to-Bar):
- Bent Over Rows
- Squats
- Upright Rows
- Tricep Presses
- Curls
- Ruck Thrusters
- Merkins
- Ruck Get Ups
- 4ct Mountain Climbers
- Overhead Press
- Toe-to-Bar
- Bear Crawl
MARY:
4ct Flutter Kicks x30 IC
4ct Flutter Kicks x30 IC
That’s just under 4 miles rucking with 555 reps total for the exercises.