WARMUP:
10 minute ruck

THE THANG:
Split PAX up into two groups, on Q’s go groups start exercises (all exercises done with ruck)

Uppers:
1 Burpee
2 shoulder taps (2 count)
3 HR Merkins
4 Mountain Climbers (2 count)
5 Flutter Kicks (2 count)

Downers:
10 Squats
9 Monkey Humpers
8 Lunges (2 count)
7 SSH (4 count)
6 Ruck High Pulls

Whichever group finished last they must pick a PAX to complete a loop with a 60# sandbag. While PAX doing the loop rest of PAX:
Round 1 & 2 – hold ruck overhead with arms extended

Intermission 1 –
Bear crawl 5 yds – 5 Mike Tysons
Bear Crawl 5 yds – 10 squats
Bear crawl 5 yds – 15 pickle pounders

Uppers & Downers (Round 2)

Intermission 2 – 400m shuffle

Uppers & Downers (Round 3)
Overhead hold was replaced with out front hold

MARY: 1.5 minutes of flutter kicks
ANNOUNCEMENTS:
COT: discussion on the ups and downs of life