Beginner’s Ruck Workout 10 – PATHFINDER

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FUNdamentals: Try these…record your sets…retest later. Vary the times if you must but be consistent as you retest.

WARM UP:
Overhead hold with ruck for total of 5 minutes. Ruck does NOT go below your head if you can help it. Clock stops when you rest it on your head. Do in as few rest breaks as possible.

High Plank total of 5 minutes. Keep torso level…don’t bridge. Clock stops if you break form. DISCIPLINE! Few breaks as possible.

Then 4 rounds of:
10 Squats (ruck on back or front)
10 Ruck Thrusters
10 Lunges each leg (ruck on back or front)
10 Push Ups
10 4 count Flutter Kicks holding ruck up.
10 sit ups

Then repeat the warm up for your COOL DOWN
Overhead hold with ruck for total of 5 minutes. Ruck does NOT go below your head if you can help it. Clock stops when you rest it on your head. Do in as few rest breaks as possible.

“REST” in High Plank total of 5 minutes. Keep torso level…don’t bridge. Clock stops if you break form. DISCIPLINE! Few breaks as possible.

Workout Date: Wed, 05/10/2017

Team Leader: UHAUL

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