W2D3

WEEK 2: Day 3

WORKOUT: RUCK

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WARM UP:Full Body 2

• High Knees - 20
• Butt Kicks - 20
• Lateral Lunge - 5/side
• Overhead Lunge w/ Calf Stretch - 5/side
• Lunge w/ Chest Opener - 5 x 3sec/side
• Prone Row - 5
• Reverse Shrug to Toe Touch - 5
• Shoulder Dislocates - 15

BUY IN:

• Run - 800m

ENDURANCE:

• 30-min - Max Incline Treadmill / Trail Hike / or Stair Climber

Beginner - 45lb pack

Intermediate - 55lb pack,

Elite - 65lb pack

CORE: 10min AMRAP

• Hollow Body Leg Raise - 20
• Banded Core Rotation - 15/side
• Oblique Heel Taps - 60

BUY OUT:

• Run - 800m

COOL DOWN:

• 5-10 min - Foam Roll