Backblast by F3 Phunny (Kip Lowery) on 05/02/2024

Backblast! Ruck Movements

AO: Cup A Joe
Q: F3 Phunny (Kip Lowery)
PAX: Prius – Ryan McCallum, Homer (Scott Neuweg), Titans Dream
FNGs: None
Count: 4

WARMUP: the usual suspects
We got things moving with a quick half mile ruck, and then moved into the main event.

10 min EMOM (every minute on the minute)

  • Ruck squats
  • Ruck swings
  • Basically, 1 min squats, 1 min swings, back to 1 min squats, etc.

5 rounds:

  • 100m ruck
  • 25 ruck overhead presses
  • 50m ruck with sandbag
  • 25 ruck goblet squats