F3 Knoxville

5-10-15-20

Ruck
Workout Date: 31 Jul 2020
QIC: Cap'n Crunch

THE SCENE:
72 and Breezy

THA-THANG:
Warm up Ruck:
– 2 mile shuffle with 20 Ruck Merkins and 20 Ruck Squats at each mile
– .25 mile fast shuffle with 4 stops for 20 Ruck Curls and 20 Overhead Presses
– .25 mile shuffle back to SP

Grab sandbags and head to tennis courts.

At the tennis courts, do the following progression twice:
– x5 Sandbag Getups (each side)
– x10 Alternating Sandbag Shoulder Presses
– x15 Sandbag High Pulls
– x20 Sandbag Front-loaded Squats

Ruck with sandbag to far pavilion.

At the pavilion (with picnic tables), do the following progression twice:
– x5 Sandbag Step-ups (each side)
– x10 Sandbag Thrusters
– x15 Sandbag Sit-ups
– x20 Sandbag Chest Presses

Ruck to SP

At SP do one round of the following:
– x5 Sandbag Getups (each side)
– x10 Alternating Sandbag Shoulder Presses
– x15 Sandbag High Pulls
– x20 Sandbag Front-loaded Squats
– x5 Sandbag Step-ups (each side)
– x10 Sandbag Thrusters
– x15 Sandbag Sit-ups
– x20 Sandbag Chest Presses

Total mileage: 2.5 miles with Ruck; 1.5 with Ruck + Sandbag