Beginner’s Ruck Workout #02


Stretch and Warm up with

3 Rounds of:
5 x Squats
5 x Push ups
5 x Right/Left lunges

Rest then:

2 Rounds of:

Bear Crawl 10 yards
Crab Walk 10 yards
Side Crawl 10 yards Right
Side Crawl 10 yards Left
Reverse Crab Walk 10 yards

Rest then:

3 Rounds of:

Ruck Curls x 10
Ruck Thrusters x 10
Ruck Deadlift x 10

Now go for a 2-4 mile ruck at a comfortable pace to cool down.

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