Ruck with Fran
The Girls
Workout description
21-15-9: - Rucksack Thrusters - Rucksack Rows Male: 40lbs Female: 20lbs
Warmup:
10
min
Equipment:
Rucksack
Barbells
Cooldown:
5
min
Modality:
Weightlifting, Endurance
Coaching notes
For the thrusters, focus on generating power from your legs and maintaining a stable overhead position. During the rows, engage your core and keep your back straight to maximize strength.
Ruck with Fran
The Girls
Workout description
21-15-9: - Rucksack Thrusters - Rucksack Rows Male: 40lbs Female: 20lbs
Warmup:
10
min
Equipment:
Rucksack
Cooldown:
5
min
Modality:
Weightlifting, Endurance
Coaching notes
For the thrusters, focus on generating power from your legs and maintaining a stable overhead position. During the rows, engage your core and keep your back straight to maximize strength.