60 Double Unders
12 Power Snatch 95/65
50ft HS Walk
120 Single Unders
12 Goblet Squat Jumps or Broad Jumps
50ft Bear Crawl
…Then Accumulate 3 minutes in each plank position
– Right Side Plank
– Left Side Plank
– Chinese Plank / Bridge
Finish with a 10-minute carry.
Card Value determines the number of reps (Face = 10 Ace = 11, Jokers = 15 Burpees)
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.
Take away the ruck sack and just see what work you can get done in 45 minutes. It’s okay to break during and find a box height that allows you to get at least a minute straight of step ups before a break. Don’t do more than 1000…if that’s the case, do Chad 🙂