F3 Knoxville

Sandbag Ruck PT

Truck Stop Ruck
Workout Date: 9 Feb 2018
QIC: Frosty

THE SCENE: 28 and cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

ruck with 60# sandbag to upper field (0.75 miles)
THA-THANG:
1 man does an exercise with the sandbag while partner does the other then they switch.  Do 3 sets of each

  1.  Sandbag Rows x 10,  40 yard bear crawl
  2. Sandbag Dead lift, Merkins x 10
  3. Sandbag Cleans x 10, Incline Merkins x 10
  4. Sandbag OH Press x 10, Flutter kicks with Ruck OH

Ruck long way back to AO with the sandbag of course

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS: