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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)