This workout is a shuttle run/suicide where you'll set your items up at one fixed point. Over the course of the workout, you'll be moving these implements up and down the field, so make sure the area has enough distance (at least 100m) to really count. I won't specify an exact distance in this workout, though, since PATHFINDER has so many kinds of athletes, but pick something that you dread slightly. Otherwise, is it really worth doing? If you want to challenge yourself even more, do this workout on an incline, like a hill.

In the workout, as an example, there is "Walk or Run with Sandbag." That means you choose your mode of movement (walking or running), down your chosen distance to your fixed end point. On your way back, run or walk "slick" -- aka bodyweight.

The rep count is variable in this workout. Pick the rep count that's right for you.

• Beginner: 8-10 reps
• Intermediate: 10-12 reps
• Advanced: 12-16 reps
• *As a reminder, "Hard Count" is for exercises where you work, for example, one leg or arm, and then the other leg or arm, alternating.

EQUIPMENT YOU'LL NEED

• Ruck
• Sandbag
• Weights/Kettlebells

WARM UP

• 12 x Bodyweight Squats
• 12 x Bodyweight Push Ups
• 12 x Mountain Climbers

WORKOUT x 1-3 Rounds