W.U. Jog approx 1 mile

W.O.D  5 Mile Hike with Ruck

  • Men 45#/Women #30
  • Every  approximate 800M do 2 rounds of
    • 5 x Pushups
    • 10 x Lunges
    • 15 x Squats

*Fill up a back pack or use a weight vest.   Take the dog or kids with you and get out but keep the distance.

*Keep the pack or vest on for the rounds of work unless you can’t establish good Range Of Motion.   Take it off do the work then put back on and continue.