Sunday Night Coed Ruck
December 1, 2019
Hasselhoff, Soft Spot, Kraut, Snoop (QIC)
The Thang
We started the workout with a 4.55 Mile Pre Ruck around Reeds Lake.
Evolution 1
Partner A starts, Partner B runs 25 yards down and back. SWITCH when B returns. Repeat until reps completed as a team for each round
50 Ruck Push Ups…slow and steady
50 Air Squats
50 Overhead Press
100 Flutter kicks 4 Count
Evolution 2
Partner A and B: Ruck Swing Walk (or KB Walk)
Hold ruck and swing like a KB…on the up swing take one step forward,
Go for 25 yards and back
Rinse and Repeat
Evolution 3
Partner A Bear Crawl 25 yards while Partner B OH Ruck Lunges beside A for 25 yards.
Switch and Repeat
Lock legs together (feet to feet) in Sit Up Position
Sit Ups passing ruck to each other 20
Rucks Overhead for 20 Crunches
Rucks Overhead for 50 Flutter Kicks 4 Count
Rinse and Repeat
Drop It Like It’s Hot
-Snoop