CHALLENGE

Date: 2023-12-01
AO: theaerie
Q: Chasqui
PAX: Stewie
FNGs: None
COUNT: 2
RUCK: 30 minutes

BEATDOWN
WARM UP:
1/2 loop
1 field loop w/reps at each corner
15 side straddle hops
15 double squats
15 michael phelps
15 lunges FW/BW L/R

THE THANG
1st SET (40 yd run after each exercise)
Mountain climbers with merkin
Bicycles
Plank with table legs 1,2,3,4
Hip lifts
Nolan Ryan L/R
big boy sit-ups
Plank jacks
burpees

2nd SET (40 yd run after each exercise)
Squat w/curls
Kettlebell swing
Thrusters
Rows L/R

COT: Have joy even in times of suffering.

ANNOUNCEMENTS : Holiday Family Ruck TBD. End of the year Brewruck 🍻 TBD.