Ruckers & Flat Backs

Cool, with 10 PAX getting some serious Ruck training in prior to the boot camp.

DISCLAIMER
PRAYER
COP

• SSH (10 IC)
• Squats (10 IC)
• Imperial Walkers (10 IC)
• Merkins (10 IC)
• LBAC (10 IC)
• TTT (10 IC)

THE THANG

Divided into two groups—Ruckers and Flat Backs. Partner up.

Ruckers

• Partner 1 get to cone (20 yards) | Partner 2 AMRAP until partner returns
  • Army crawl | Squats
  • Bear Crawl | Flutter Kicks
  • Crab Walk | Plant
  • Duck Walk | Ruck Press

Flat Backs

• Partner 1 run to cone (40 yards) | Partner 2 AMRAP until partner returns
  • Merkins
  • Squats
  • Carolina Dry Docks
  • BBSU

Ruckers completed 3 full rounds, not sure about the flat backs. They were working -> mosey to the ampitheater

Rotation 2

• 11’s Ladder (1)
  • Ruckers -> steps ups | merkins
  • Flat backs -> box jumps | merkins
• 11’s Ladder (2)  -> dips | squats

Mosey back to the field

MARY

• Flutter kicks (50 IC)
• Boat/Canoe

CIRCLE OF TRUST
PRAYER

MOLESKIN
With the GrowRuck coming up YHC felt the guys needed to experience a little different variety at bootcamp. #cobains to the flat backs, but there was plenty of work to be had, regardless. Missing a few in the PAX list, apologies. Was smoked and forgot to record.
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