11s and Penalty Holds – PATHFINDER

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11s (10 reps of one exercise, then 1 of the other, then 9 and 2, 8 and 3 etc)

Rucks on your backs.
Plank Jacks and Push ups
Burpees and Squats
Jumping Jacks and 4 ct Mountain Climbers

Overhead Ruck Hold for total time of 5 minutes. Every time you break the overhead hold, perform as penalty:
20 burpees
20 ruck thrusters

and then go immediately back into the overhead hold until time is up.

High Plank Hold with ruck for total time of 5 minutes. Every time you break the plank hold, perform as penalty:
20 burpees
20 ruck thrusters

and then go immediately back into the plank hold until time is up.

(If you can do either of these for the 5 minutes continuous then increase the time up…choose the harder thing)

Workout Date: Thu, 06/15/2017

Team Leader: Uhaul

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