8 pax showed up for Shawshank’s first ruck-friendly workout. Four pax wore a ruck and four did not, but everyone left smoked – including YHC.
Disclaimer
THE THANG
Dufresne’s Way – 20 minutes AMRAP:
– 50 Squats at the beginning
– 20 BBSU at the stairs
– Walking Lunge across bridge
Flutter Kicks x 20 IC
Mosey to Soccer Field
Bear Crawl 25 yds – Flutter Kicks x 20 IC
Low Crawl 25 yds – Merkins x 10 IC
Crab Walk 25 yds – Plank 1 minute
Lunge Walk 25 yds – BBSU x 10 OYO
Rinse & Repeat
Rings of Fire (One pax does 10 reps while the rest of the pax hold position, then rotate around pax)
Merkins/Plank
Squats/Holding Squat
Carolina Dry Docks/Plank
LBCs/Boat
Monkey Humpers/Holding Squat
6 MOM
Mountain Climbers x 20 IC
Imperial Walkers x 20 IC
LBCs x 20 IC
Flutter Kicks x 20 IC
Mosey back to the shelter
Flutter Kicks x 40 IC
COT
BOM