Started with short ruck around the stage.

Ground Ruck and Warm-O-Rama

The Thang

5 Exercises with 10 GOOD reps each.

Rinse & Repeat for 10 minutes. Every minute (when timer goes off) PAX does 1 – Burpee (with or without ruck, PAX choice) and then short rest (30 seconds for burpee and rest)

Round 1:

• Over Head Press
• Deadlifts
• Curls
• Squats
• Bent Over Rows

Ruck Around the Stage

Round 2:

• High Pulls
• Lunges
• Skull Crushers
• Ruck Swings
• Flutter Press

COT –

Notes from BD – YNC needs bigger dry erase board and better handwriting. It’s hard for PAX to know what exercise to do when they can’t read the Q’s writing. Also, new bluetooth speaker would be good too.