F3 Knoxville

Oldie but a Goodie…

Ruck
Workout Date: 15 May 2020
QIC: Cap'n Crunch

THE SCENE
62 and Clear

Warm Up
Ruck 3 mile loop, 20 merkins & 20 squats twice

20-1
Start with 20 reps of each exercise, subtract 1 rep each round all the way down to 1 plus ruck parking lot loop every 5 rounds.

4 exercises:

  • Ruck merkins
  • Ruck squats
  • OH Presses
  • Bent Over Rows

Round Breakdown:
20-19-18-17-16
Ruck parking lot and up Lover’s Lane (.5 mile)

15-14-13-12-11
Ruck parking lot and up Lover’s Lane (.5 mile)

10-9-8-7-6
Ruck parking lot and up Lover’s Lane (.5 mile)

5-4-3-2-1
Ruck parking lot and up Lover’s Lane (.5 mile)

Mary
2x 30 4ct Flutter Kicks w/Ruck up

Totals

  • 5 miles
  • 250 Merkins
  • 250 Squats
  • 210 OH Presses
  • 210 Bent Over Rows
  • 60 4ct Flutter Kicks w/Ruck Up-