0:30 Jumping jacks
10/10 Dynamic calf stretch
10/10 Lying hamstring stretch
0:20/0:20 Pigeon stretch
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.
0:45/0:45 Couch stretch
0:45/0:45 Standing calf stretch