Warm up:
400m ruck
30s ruck overhead hold
10 SB deadlifts
20 Shoulder circles (each shoulder)
25 min AMRAP:
100m sandbag farmer/suitcase carry
20 SB deadlifts
50m SB bear-hug carry
20 SB rows
50m SB single shoulder carry
20 ruck overhead press
Scoring: Rounds + Reps
Rx: (Ruck (30/20), SB (60/40)
6 comments
Rx’d but used 40lb SB for OH instead of Ruck.
3 rounds + suitcase carry, deadlifts, bear hug and rows.
4 + 100m
Workout completed ✅
Details on btwb
3 rounds plus 100m farmers carry, 20 deadlifts, 50m shoulder carry, 20 rows.
30# ruck worn, 60# sandbag
5 rounds plus 100m suitcase carry, 20 deadlifts and 50m bear hug carry.
35# ruck and 60# sandbag