WARMUP: Mosey with buttkickers, high knees, side shuffle r/l, then wide, regular, and diamond merkins in cadence, followed by a second mosey with rucks.

THE THANG:

30 20 10
Ruck Off: Good morning-GM Curl-GM Curl Press
30 Count – Ruck Front Side Plank – R-RegPlank-Side Plank – L
Ruck Front: Half Squat-Full Squat-Squat Jump
30 Count – Ruck Back-Down Dog-Crock Plank-HoneyMooner
Ruck Off: Sumo Squat Tip Toe-Tip Toe AroundtheWorld Jump Run In Place Press Hold

-Ruck Shuffle-

Ruck Back ; Bear Crawl-Inchworm-Crawl Bear
30 Count – Ruck Front: Bicycle-Box Cutter-Hello Dolly
Ruck Off: Chest Pullover-Chest Side Fly-Big Boy Situp Slam
30 Count- Ruck Front-Crab Walk-Peter Pointer-Crab Table Run
Ruck Off Front Raise: Front Raise to Tri Press-Side Lunge JumpShot
Ruck Off – Overhead: L/R Front Lunge Hold Overhead-Chair Incline Hold-Lunge Runners

MARY:

ANNOUNCEMENTS: Defer to STL COT

COT: Defer to STL COT

Spartan Playlist: https://youtu.be/CVSswPyf94M