Seventeen and Seventy-Six
Description
A fast 17-minute ruck followed by 76 lunges, a little Independence Day nod built right into the numbers.
Workout
Warm-up
5 min- 5-minute easy walk to get loose before picking up the pace.
For Time
- 17-minute Ruck Run, as fast as possible.
- 76 Ruck Lunges.
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your legs and hips.
Movement Breakdown
Ruck Run
- Keep the ruck snug against your back with minimal bounce.
- Run at a pace you can hold for the full distance, this isn't a sprint.
- Maintain an upright posture, don't let the pack pull your shoulders forward.
Ruck Lunges
- Wear the ruck on your back with feet together.
- Step forward with one leg and lower until both knees are bent at 90 degrees, back knee just above the ground.
- Keep your torso upright and front knee aligned with your ankle.
- Push through the front heel to return to standing, then repeat on the other leg.