By UHaul 2016
Stretch/Warm up (without ruck) x 2 Rounds
- Air Squats x 10
- Toy Soldiers x 10 (do not stretch all the way up if hamstrings start to tingle)
- Push ups (no ruck) x 10
- Arm Circles forward and back x 10 each way
- Forward Lunges x 5 each leg
- Reverse Lunges x 5 each leg
AMRAP 20 minutes (with ruck)
- Push ups x 10
- Ruck Presses Right shoulder overhead to left shoulder and back x 10
- Mountain Climbers (4 count) x 10
- Ruck Thrusters x 10
- Ruck Curls x 10
- Ruck Russian Twists x 10
Then alternate for 1-3 minutes
- High plank x 15 secs
- Low plank x 15 secs