W7D3

W7D3

WEEK 7: 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 AMRAP

  • Hollow Body Leg Raise - 30
  • Plank Plate Pull Through - 15/side
  • Lying Oblique Crunch - 20/side

 

BUY OUT:

  • Run - 800m

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