Okay, this is one of my favorite workouts so far. It's a smoker, and you don't need much. You'll need a 45 lb. ruck sack or a backpack. One with a frame will help with the thrusters.
Warm-up:
2min. Side-Straddle-Hops
2min. Jump Rope
2min. Run-in-Place
Morning Work Out:
Repeat 6 times:
1 min. Sit-ups (use your pack to hold your feet down)
20 Ruck-Squats (wear your ruck and do air squats)
20 Ruck-Lunges (lunge with your ruck on)
20 Ruck-Thrusters (see below for description)
20 Ruck-Push-Ups (do push-ups with your ruck on)
10 ea. side Ruck-Curls (grab your ruck by a strap and lift 10-12 inches)
Cool-Down:
Stretch Upper and Lower body 5-10 min. each
Afternoon Work Out:
Ruck-March 6 miles in 90 min. or less.
Cool-Down:
Stretch those legs out. Should take 10-15 min.
Ruck-Thrusters how-to: Stand with your feet shoulder width apart holding your ruck by the frame at about waist hight and your arms fully extended. Next, curl the ruck about head high and press up above your head. Your arms should be fully extended over your head holding your ruck. Reverse to starting position and repeat.
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