Hill_Ruck/Run or Grizzly_Bootcamp

Backblast
Weather: 38 degrees, a little breezy

PAX at the Hill

Rucker – Khaki

Runner – Headlock, Nomad, Snaphook, Logger

Remoters – Motorboat, Zamboni, Beefsteak, Teddy Bear, Cornwallis, Groupie, Kitty, Cosmo

Disclaimer Given

Thang:

Warm up:

• 30 – SSH
• 10 – Kick w/ Twist
• 10 – Windmill
• 30 – Seal Jacks
• 10 – Weedpickers

The Ruckers: As far as you can get in 45 minutes

The Runners: At the Hill we did a short warm up. Then did 1 mile as hard as you can, rest for 10 minutes, 1 mile as hard as you can.

The Grizzly Bootcamp Thang: 

• Circuit 1: 4 Rounds – 1 Minute on 30 Seconds of Rest (18 minute total)
  • Deadlift to kettlebell swing
  • Clean to squat and press (single count)
  • Reverse lunge w/ Block Overhead (single count)
• Circuit 2: 4 Rounds – 1 Minute on 30 Seconds Rest (18 minute total)
  • Rows
  • Curls
  • Skull Crushers
  • Deadlift
• Finisher: 2 Rounds 1 Minute on 1 Minute Off (4 minute total)
  • Man Makers

Moleskin: It didn’t matter what you choose today, you were going to get a beat down. Looks great to see everyone crushing it out there.

Thanks Men!