SOUL TO SOLE · THU NOV 3

Ruck Shuffle and Shoulder Work

When: Thursday, November 3, 2022
AO: Soul to Sole
Q: Sprocket
PAX: 3 Sprocket, Ham Hock, Jeremy Holt -

Slackblast:
Ruck Shuffle and Shoulder Work
DATE: 2022-11-03
AO: ao-soul-to-sole
Q: Sprocket
PAX: Ham Hock Cornerstone
FNGs: 0
COUNT: 3
WARMUP:
1.5 mile pre-ruck

THE THANG:
2 x rounds
12 x Weighted Merkins
12 x Overhead Ruck Squats

½ Mile Ruck Shuffle

2 x rounds
12 x Bent Over Rows
12 x Ruck Overhead Press

½ mile Ruck

2 x rounds
12 x Plank Pull Throughs
12 x Ruck Weighted Big Boys

2 mile Ruck

ANNOUNCEMENTS: Newsletter

COT: Prayers for Family and Travel