Name: Playbook - Kim Palmer-Nicks - W4/D3 Ruck
Uploaded: 2023-02-01T22:18:01.731Z
Duration: 60 min
Description: W4/D3 Ruck

You are half way through the program. Your rucks should be one of two things: either longer or heavier than when you started.

If you don't have the time, add weight. 
If you don't have the weight, add time.

Keep it simple.

-Put on a weighted vest and go for a 45-60 minute walk
-If you don’t have a weighted vest, grab a backpack and add weight to it

Ruck

W4/D3 Ruck

W1/D1 Upper #1

W1/D2 Lower #1

W1/D3 Ruck

W1/D4 Upper #2

W1/D5 Lower #2

W1/D6 Rest Day!

W1/D7 Rest Day!

W2/D1 Upper #1

W2/D2 Lower #1

W2/D3 Ruck

W2/D4 Upper #2

W2/D5 Lower #2

W2/D6 Rest Day!

W2/D7 Rest Day!

W3/D1 Upper #1

W3/D2 Lower #1

W3/D3 Ruck

W3/D4 Upper #2

W3/D5 Lower #2

W3/D6 Rest Day!

W3/D7 Rest Day!

W4/D1 Upper #1

W4/D2 Lower #1

W4/D4 Upper #2

W4/D5 Lower #2

W4/D6 Rest Day!

W4/D7 Rest Day!

W5/D1 Upper #1

W5/D2 Lower #1

W5/D3 Ruck

W5/D4 Upper #2

W5/D5 Lower #2

W5/D6 Rest Day!

W5/D7 Rest Day!

W6/D1 Upper #1

W6/D2 Lower #1

W6/D3 Ruck

W6/D4 Upper #2

W6/D5 Lower #2

W6/D6 Rest Day!

W6/D7 Rest Day!

W4/D3 Ruck

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