Name: Playbook - Chris Verissimo - Ruck Run + Shoulders/Arms
Uploaded: 2023-01-15T15:05:53.215Z
Duration: 75 min
Description: Ruck Run + Shoulders/Arms

James

Ruck 4.0 Miles

Push Ups

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Rear Delt Fly

Dumbbell Shrug

Preacher Curls

Barbell Curl

Skull crushers

Dips

Skull Crushers / Dips

Ruck Run + Shoulders/Arms

Easy Run + Chest/Tris

Track Session + Shoulders/Arms

LSD Run + Recovery/Mobility

Lower Body

Easy Run + Back/Bis

Chest + Tris

Easy Run + Shoulders/Arms

Ruck Run + Back/Bis

Ruck Run + Shoulders/Arms

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