07.04.2024 "CAPTURE THE FLAG"
4 Mile Ruck
After each mile complete: 13 Ruck Push-Ups & 50 Ruck Squats
Expert: 45/30 lb
Rx: 30/20 lb
Intermediate: 20/10 lb
Beginner: 10 lb or just throw your water bottle in your ruck!
Our “Capture the Flag” workout embodies the flag and pays tribute with 4 miles in honor of the 4th of July, 13 reps for the original colonies (stripes), and an additional 50 reps representing the states of the Union (stars).
Scoring= total time to complete 4 miles, 52 ruck push-ups & 200 ruck squats
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