At some point in the event someone will be a casualty and that just may be your battle buddy. Better practice moving them around…(if you don't have a partner this workout, or are not equal in size but want to do it anyway, a heavy sandbag in place of a person should do nicely.)
Warm Up (no rucks)
25 Jumping Jacks
20 Squats
15 Lunges (each leg)
10 Push Ups
5 Burpees
Work
Partner Drags 20 yards x 4 rounds
Partner A lays on the ground and Partner B pulls them from behind using the ruck handle. Switch.
Partner Carry (Firemans carry or piggy back lol)
20 yards x 4 rounds
Try: without rucks, with rucks, each partner holding their ruck by the top handle and ruck on front for the carrier, ruck on back for the carried
Partner Wheelbarrows x 4 Rounds
Partner A: carries both rucks and holds Partner B’s feet. Wheelbarrow for a certain distance before switching or Partner B can count “15 steps”…then switch. Be mindful of backs and ENGAGE YOUR CORE.
Cool Down with a quick mile ruck.
High fives and fist bumps.
--UHaul, 2017