chubbs beatdown 4.1

The Thang:

Warm-Up (5 minutes) (Ruck on)

• Side Straddle Hops (IC x 20)
• Imperial Walkers (IC x 15)
• Ruck Squats (IC x 15)
• Arm Circles (10 forward/10 back)
• Coupon Dead Hangs or Stretches (30 seconds)

CIRCUIT 1: LEGS –

1. Coupon Goblet Squats – 20 reps
2. Ruck Walking Lunges – 20 reps (single)
3. Coupon Step-Ups (use curb or ledge) – 20 reps (single)
4. Ruck Thrusters (Squat + Press) – 20 reps
5. Coupon swings – 20 reps

Rest 1 min, repeat if time allows.

CIRCUIT 2: UPPER BODY – “Push and Pull”

Focus: Chest, biceps, and triceps

1. Ruck Merkins (Push-Ups) – 20 reps
2. Coupon Curls – 20 reps
3. Triceps Dips on curb or steps – 20 reps
4. Wide grip chest press (incline) – 20 reps
5. Bent-Over Rows with Ruck or Coupon – 20 reps

Rest 1 min, repeat if time allows.

Finisher:

10 Burpees

Elbow bridge plank

flutter kicks

Sprint to tic-tac-toe