4 Rounds:
25 Sandbag Step Ups w/ ruck
20 Sandbag Deadlifts w/ ruck
15 Calf Raises (pause at top)
10 Ruck Squats
5 Ruck Walking Lunges (each leg)
100m Ruck
Scoring: For Time
Rx: Ruck (30/20), SB (80/60) for DL, SB (60/40) for Step Ups
4 Rounds:
25 Sandbag Step Ups w/ ruck
20 Sandbag Deadlifts w/ ruck
15 Calf Raises (pause at top)
10 Ruck Squats
5 Ruck Walking Lunges (each leg)
100m Ruck
Scoring: For Time
Rx: Ruck (30/20), SB (80/60) for DL, SB (60/40) for Step Ups
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17 comments
22:21
22:14
30# Ruck
60# SB
18" box
Welcome Victoria
Happy Labor Day everyone.
Played golf with my sons today. Came home and did the monthly workout – Shadows and Light
60# SB
50 SB deadlifts
25 SB push presses
50 SB lunges
25 SB overhead 4 CT flutter kicks
50 SB squats
Every 5 mins do 15 burpees over sandbag.
9:27 total plus 15 burpees
Then did a mile ruck with dog.
Finished: 24:42
35# ruck + 60# sandbag for step ups
35# ruck + 80# sandbag for deadlifts
35# ruck for calf raises, squats, lunges & shuffle
Have a great Labor Day!!