13 for 13 Ruck, we will do 13 Mile's at Edgewater Park and surrounding area. we will do 3 workouts mixed in to complete "The 13" workout.

There will be two 13-minute AMRAPs with Sandbag and Ruck exercises (I will have subs for the SB exercises if needed) and a final max rep body weight workout.

If someone has a Marine Corps flag and a Navy Flag please let me know as I would like to have those flying while we do the movements.

"The 13" for those lost that shouldn't have been lost...

#1

13-min AMRAP (all reps of 13)

Seated Overhead 4ct SB Military Strict Press

Bear Squat with Ruck On

SB Curls or Ruck Curls

Hanging Ruck Side Bends (12 per side)

#2

13-min AMRAP (all reps of 13)

SB Seated OH Press

SB Good Morning

SB Get Up (6 per side)

Ruck Overhead Kneeling Squat

#3

Max Pull-ups

Max Push-ups

Max Crunches

3-mile Run (subbing in the 13 miles)