EQUIPMENT:
- Chair
- Cones or something of similar height
- Ruck or Weight
12 reps x 2 rounds
- Star Jumps
- Diamond Push Ups
- Forward Lunges
- Chair Triceps Dips
- Speed Skaters
- Jumping Jacks
- Forward Cone Jumps (3 cones lined up with adequate space in between to land and rebound. Can be anything to be jumped over - books, rucks, etc.)
- Weighted Side Lunges (with ruck or with weights in hand)
- Bear Crawls
- Close Grip Ruck or Weight Press (laying down on back, hold weight or ruck with hands close to one another and press up bench-press-style)
- Figure 8 Ruck Transfer (Holding your ruck by the top handle, bend at your waist with a strong core and legs wider than hip width. Transfer your ruck behind one leg and out in front of the opposite leg and around to create a figure 8)
- Ruck Russian Twists
- Driveway Farmer's Ruck Carry (Mod: if no driveway, use stairs, parking lot, whatever you've got)
- Ruck Front Squats (wearing ruck on your front, but making sure not to tilt your weight forward)