Ruck 4 miles to get those pre workout miles in! Shoot for sub 60 minutes total (less than 15 minute pace)
Then
21 – 15 – 9:
21 Burpees (ruck on)
21 Overhead Squats
21 Pushups (ruck on)
21 Flutter kicks (ruck overhead)
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15 Burpees (ruck on)
15 Overhead Squats
15 Pushups (ruck on)
15 Flutter kicks (ruck overhead)
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9 Burpees (ruck on)
9 Overhead Squats
9 Pushups (ruck on)
9 Flutter kicks (ruck overhead)
Then 1:4 ratio Burpee/Bear Crawl combo x 15
(Count every time your right hand touches down for Bear Crawl as 1. If you are still building up and are at the Intermediate level, stop at 10)
1 Burpee // Bear Crawl 4 steps
2 Burpees // BC 8 steps
3 Burpees // BC 12 steps
4 Burpees // BC 16 steps
5 Burpees // BC 20 steps
6 Burpees // BC 24 steps
7 Burpees // BC 28 steps
8 Burpees // BC 32 steps
9 Burpees // BC 36 steps
10 Burpees // BC 40 steps
11 Burpees // BC 44 steps
12 Burpees // BC 48 steps
13 Burpees // BC 52 steps
14 Burpees // BC 56 steps
15 Burpees // BC 60 steps
-- UHaul, 2017