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