This is a (slightly modified) Team Spearhead Classic that suits Team Assessment training well. Wear your ruck for the workout and you can go without it for each run segment.
What gear do I need?
- Ruck
- Sandbag
AMRAP (As Many Reps as Possible) in 4 Minutes
- 15 x Ruck Overhead Push Press
- 15 x Ruck Curl to Press
- 10 x Ruck Jump Squats
Rest 2-5 minutes, THEN:
Run 1/4 mile (no ruck)
1 min rest
- 45 x Burpees
- 30 x Ruck Bent Over Rows
1 min rest
- 20 Ruck Push Ups
- 30 Ruck Sit Ups
Shuffle with #20 sandbag 1/4 mile x 2
1 min rest
- 20 Ruck Rows
- 20 Ruck Triceps Overhead Extension
Run 1/4 mile (no ruck)
Rest 1 min
AMRAP (As Many Reps as Possible) in 4 Minutes
Burpee to clean and jerk ruck
Workout Date: Thu, 06/04/2015
Team Leader: Sara B. Roster 6-192, PATHFINDER 006
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