June ‘23
”Balls of fire”
MONTHLY CHALLENGE
JUNE 2023 | BALLS OF FIRE RUCK
In honor of GORUCK’s release of sand medicine balls… We have created something to help you play with your [medicine] balls. Great balls of fire!
COMPLETE THE CHALLENGE.
EARN THE PATCH.
BALLS OF FIRE
Here’s the workout:
A sandbag (or equivalent) can be substituted for the medicine balls. Workout can be done with or without a ruck.
Buy-in: 1/2 mile ruck then 10 squats w/medicine ball
Repeat 5 times:
- Medicine ball carry 10 Yards. Drop ball.
- Burpee; medicine ball toss over right shoulder
- Burpee; medicine ball toss over left shoulder
10 deadlift to overhead toss
Repeat 5 times:
- Medicine ball carry 10 Yards. Drop ball.
- Burpee; medicine ball toss over right shoulder
- Burpee; medicine ball toss over left shoulder
Cash-out: 1/2 mile ruck then 10 squats w/medicine ball
End Workout
NOTES: Ruck weight can vary. Typically, 20 pounds if you weight under 150; 30 pounds if you are over 150. As always, modify as necessary.
Subscriptions: Patches will be shipped starting June 1, 2023.
New subscribers should wait until the 1st of the month to begin with this patch.
Having a great time? Awesome! Share it with everyone on social media and use our hashtags on Facebook and/or Instagram:
#ComeWithItNow #RucksOnParade
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