Beginner’s Ruck Workout 5 – PATHFINDER


Stretch/Warm up (without ruck)
2 Rounds
Air Squats x 10
Arm Circles forward and back 10 each way
Forward Lunges x 5 each leg
Reverse Lunges x 5 each leg

AMRAP 20 minutes (with ruck)

Push ups x 10
Ruck Presses Right shoulder overhead to left shoulder and back x 10
Mountain Climbers (4 count) x 10
Ruck Thrusters x 10
Ruck Curls x 10


Alternate for 3-5 minutes
High plank x 15 secs,
Low plank x 15 secs


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