Backblast! Ruck & Sandbag Work

AO: Cup A Joe
Q: F3 Phunny (Kip Lowery)
PAX: Homer (Scott Neuweg), Chicken Hawk (Tristan Maness), Goose, Titans Dream
FNGs: None
Count: 5

WARMUP: the usual suspects
THE THANG:

• 3 rounds:

• Sandbag deadlift (25 reps)

• Indian ruck (200m – last pax stops for 3 ruck squats, runs to front of line, new last pax stops for 3 ruck squats, etc.)
• 3 rounds:

• 24 rep ruck RDL (Romanian or reverse deadlift – start at top with straight legs, move ruck to below knee, back up)
• 20 ruck lunges

• Indian ruck (400m)
• 16 min EMOM

• 1 min ruck overhead
• 1 min flutters with ruck overhead
• 1 min American hammers with ruck
• 1 min rest