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WARM UP:

• 15 x Air Squats
• 15 x Calf Raises
• 15 x Jumping Jacks
• 1:00 Jog in place
• 10 Push-Ups

THE WORK x 2 - 4 Rounds:

• 15 x Shoulder Taps to Push-Up
• 15 x Sumo Squats with or without ruck/weight
• 15 x Ruck Good Mornings (or with weight)

• 15 x Burpee with Jump
• 15 x Ruck Around the World (stand tall, muscles engaged, shoulders down, hips stable. Take your ruck/weight in one hand and smoothly transfer ruck in front to your other hand and around your body to the back, where you transfer back into first hand. Keep weight/ruck close to your body - do not swing out.)
• 15 x Bridge with Ruck Chest Press

• 15 x Pike Push-ups
• 15 x Weighted Thrusters
• 15 x Lateral Ruck Raise (with low weights or with ruck/weight depending on skill and maintenance of proper form - if you are jerking the weight up, drop the weight)