It's really not going to be a mystery why this workout was named "The Steamroller" by the time you're done. Pavement, meet roster.

While 20 reps per exercise is at the outer limits of a good idea in workout program design, for this workout, it's exactly what a rucker might need. For an Intermediate level athlete, it's a good idea to get high rep workouts in a few times per PATHFINDER Class cycle. This is a great place to apply the 80/20 rule - 80% of your workouts should be well within your grasp or just slightly above your level. 20% of them should leave you on the ground.

Ideally, you should be working with enough weight that anything over 14 reps feels dodgy, but a 35-40lb ruck is light enough to test those boundaries with this range.

INSTRUCTIONS

• You should be wearing a ruck for the push-ups, mountain climbers, and salute plank.
• You should be holding your ruck for the jump squats, rotational lunges, and you may hold your ruck with straight arms over your head for the reverse crunches.
• If you're at a more advanced level of fitness, go for 4, or even 5, rounds of this workout.

WARM UP