PATHFINDER Ruck Training : Free Daily Workout : Week 2 Day 6

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Happy Saturday! Hopefully you've got something good happening today, and if not, now you do with today's full-body workout! You can choose to do this as a body-weight workout, or add weight via ruck or dumbbells for added work. 

EQUIPMENT:

  • Ruck or Weights

THE WARM UP x 2 Rounds

  • 20 High Knees
  • 10 Slow, #*&-to-Grass Squats
  • 20 Jumping Jacks
  • 10 Slow Lunges with Knee to Ground

THE WORK x 3 Rounds:

LEGS (Add-on: With Ruck in front):

  • :30 x Wall Sit 
  • 25 x Squats
  • 20 x Hard-Count Lateral Lunges
  • 20 x Hard-Count Backward Lunges
  • 25 x Bird Dogs - no ruck
  • 1:00 x Wall Sit

ARMS:

  • 15 x Push-ups - Alternating Close Grip, Wide Grip, Regular Grip
  • 15 x Weighted Curls - with ruck or weights or your choice
  • 15 x Bent Over Weighted Rows - ruck or weight in both hands
  • 15 x Plank Ruck Pulls - in plank position with ruck to the left of your left arm, reach under that arm with your right to pull the ruck to your right side. Pull back under for 1.
  • 15 x One Arm Ruck Lawnmower Row
  • 15 x Triceps Skull Crusher - standing

CORE:

  • 1:00 x Plank
  • 15 x Sit-Up to Ruck Overhead
  • :30 x Side Plank
  • 15 x Russian Twists
  • :30 x Side Plank
  • 1:00 x Plank

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