3 Sept Combined Core (Obj: Strength Endurance)

Stairs: 15 min w/ ruck & KB or DB

M: Ruck – 35#=45#   KB/DB – 30#-40#

W: Ruck – 25#-35# KB/DB – 20#-30#

Use discretion with KB/DB. Go lighter rather than heavier. You must carry it on your shoulder. The goal is to get used to additional weight, asymmetric loads and discomfort.

4X Metabolic Circuit w/ Ruck

Lunges/leg  15

Flutter Kicks/leg  30

DB Push Press (30-40#) -20

Step-Ups/leg - 15

Burpees 20