BLACKOUT
Make transitions quickly
3 Rounds
20 Ruck Thrusters
20 Push ups with side ruck pulls (Ruck at your right side…do a push up and then pull your ruck to the other side with your left arm, push up, then pull it back with your right arm)
20 Ruck Burpees
Run 100 yards (use the ruck as a coupon…not as a ruck…so farmers carry or no strap carry)
3 Rounds
10 OH Squats
10 Squats Ruck up front
10 Ruck Swings
Run 100 yards (use the ruck as a coupon…not as a ruck)
24 Bear Crawl Alternating Ruck Pulls (Ruck underneath you. Bear crawl forward and pull ruck forward with right, then left arm…repeat)
24 Crawl Bear Alternating Ruck Pulls (Same as above but you are going in reverse)
100 4 count Flutter Kicks ruck overhead
75 ruck crunches ruck overhead
50 Leg Levers (ruck overhead) (Legs straight from 6″ to 90 degrees to 6″….etc)
25 Situps (no ruck)
Transition quickly from plank to overhead hold!
Plank with ruck 2 mins
OH hold ruck 2 mins
Plank with ruck 1 min
OH hold ruck 1 min
Plank with ruck 30 secs
OH Hold with ruck 30 secs
Workout Date: Sun, 08/13/2017
Team Leader: UHAUL