W8D3

W8D3

WEEK 8: Day 3

WORKOUT: RUCK

____________________

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

  • Banded Kneeling Crunch - 40
  • Banded Kneeling Oblique Crunch - 20/side
  • Wipers - 10/side

 

BUY OUT:

  • Run - 800m

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