The Opener and Closer – PATHFINDER

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The Opener and Closer…a quick ruck workout that will tax your upper body, lower body, and core. Use it before and after you ruck your miles. Just be sure to ruck you minimum miles to get your pre or post ruck mileage.

*For overhead holds, plank, and 6 inches: Complete TOTAL time with as little rest as possible. Clock stops when you break form.

With your ruck:
Overhead Hold x 3 minutes
Upright Row x 20
Overhead Hold x 2 minutes
Upright Row x 10
Overhead Hold x 1 minute
Upright Row x 5

Bear Hug or cradle your ruck and perform:
Alternating lunges x 30 (15 each leg)
Squats x 30
Alternating lunges x 20 (10 each leg)
Squats x 20
Alternating lunges x 10 (5 each leg)
Squats x 10

Rucks on your back and perform:
Plank x 3 minutes
Burpees x 20
Plank x 2 minutes
Burpees x 10
Plank x 1 minute
Burpees x 5

Close out with:
50 Flutter kicks, holding ruck overhead
6 inches x 2 minute (keep holding ruck overhead for added misery)
50 Flutter kicks, holding ruck overhead
6 inches x 1 minute

Workout Date: Sun, 01/28/2018

Team Leader: UHAUL

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