- QIC: Sprocket
- When: 2022-11-03
- Pax: Cornerstone, Ham Hock, Sprocket
- Posted In: Soul to Sole
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
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