Beginner’s Ruck Workout 15 – PATHFINDER

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20 4 count Sun Gods (rucks on, raise arms up and perform circles in 4 count fashion)(in celebration of the 2017 Eclipse)
20 4 count Sun Gods (reverse direction from above)

3 Rounds of:
10 Ruck Curls
10 Upright Ruck Rows

3 Rounds
5 OH Ruck press then hold OH for 30 secs, repeat for 3 rounds

3 Rounds
5 Squats Ruck up front
5 Ruck Swings
5 Ground to OH press (ruck on the ground, lift to overhead)

“Around the Clock”
10 rounds
Right leg lunge to 12 o’clock and back, then left leg to 12 o’clock and back
Right leg side lunge to 3 and back, left leg side lunge to 9 and back
Right leg to 6 and back, left leg to 6 and back

10 4 count Flutter Kicks ruck overhead
10 Ruck crunches ruck overhead

Plank 2 mins
OH hold 2 mins

Plank 1 min
OH hold 1 min

Plank 30 secs
OH hold 30 secs

Workout Date: Sun, 08/13/2017

Team Leader: UHAUL

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