CAPTURE THE FLAG

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