With a loaded ruck (30/20#):
- Go up and down a flight of stairs for 15 minutes.
- Do one pushup at the bottom of each flight of stairs. (1 push up / 16 stairs)
- Bonus: 10 weighted push-ups
- Rest for 3 minutes.
Then, remove your ruck and…
- 50 yard sprints (25 yd down/back)
½ mile cooldown walk/jog/bike (ruck optional)
//Sam’s notes: If you don’t have access to a flight of stairs do step ups onto a bench, curb, box, stool, or find a very steep hill. Do ruck pushup after every 20 step ups.