RuckLiftDie

60' AMRAP

(Rucks to be worn at all times)

5 laps Run

1 lap (Carry log, 70# DB, or 53# KB - everyone carries something - Item on ground is a 25 Burpee penalty)

1/2 lap Bear Crawl (every 20 hand movements, complete 10 Pushups - Knees on ground is a 25 Burpee penalty)

200 Flutterkicks (Rucks on front - feet on ground is a 25 Burpee penalty)

1/2 lap Backwards Bear Crawl (Rucks on back - Knees on ground is a 25 Burpee penalty)

 

Weightlifting

Overhead Squat - 5x10 - Increase weight each set - 2' rest in-between sets

 

MetCon

20' AMRAP

100 Double Unders

30 Hang Squat Cleans (95/65#)

30 Box Jumps (24/20")

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.