Week 5 ·
W5D3

WEEK 5: Day 3
WORKOUT: RUCK
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WARM UP: Full Body 1
- Overhead Squat Bender - 10
- High Knees - 20
- Butt Kicks - 20
- Lateral Lunge - 5/side
- Lunge w/ Chest Opener - 5 x 3sec/side
- Prone Row - 10
- Shoulder Rotations (Forward/Rear) - 10/way
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 EMOM
- 4 x Plank - 45sec/15sec rest
- 2 Rounds/side x Side Plank - 45sec/15sec rest
- 2 x Rainbow Plank - 45sec/15sec rest
BUY OUT:
- Run - 800m
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