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.

ANNOUNCEMENTS