INT/ADV: Time Bomb

Time to turn your brains on! This 30-Minute AMRAP has a Burpee Time Bomb every 5-minutes. 

WHAT EXERCISES DO I NEED TO KNOW?

RUCK GROUND TO OVERHEADS Our very own roster Dustin Sherman of JTM Ruck Club demos this exercise in the video link! Begin with your ruck on the ground, hands on both sides in a squat position with a flat, strong back. Bring the ruck up as you go into a full squat  and then stand as you drive the ruck up overhead. 

RUCK BEAR HUG SQUATS Hold your ruck in a bear hug elbow to elbow hold against your chest. Squat low -- as low as you know you should be going. It's okay for your quads to break parallel and go ass to grass.

SANDBAG FORWARD LUNGES Clean your sandbag and hold it in the crook of your elbows, elbows tight to your sides. Forward lunge, and return to standing position. Alternate sides.

WARM-UP

  • 1 Mile Ruck

2 x Rounds for Warm-Up

WORKOUT

35 Minute AMRAP

Every 5 Minutes, stop and do 5 Burpees (ruck on or off is athletes choice, depending on where you are in your fitness)

Take a :30 rest after each round.

FINISH WITH 2 MILE RUCK


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