At 5:32 I wondered if I missed the memo, but in F3 fashion I took the Q and enjoyed the morning.
Warmarama – Ruck off, Downdog merican IC 10, curb calf stretch IC 10, slow mo squat IC 10, Frankenstein IC 10. The thang: Ruck on- Ruck to back stairs, 10 mericans up the stairs, 10 mericans. Ruck to far stairs, 15 squats down stairs 15 squats. Ruck to next set of stairs, 20 lunges (10 each leg) up stairs 20 lunges. Ruck back to starting stairs and repeat, repeat, repeat. Back to flags for Ruck abs. On 6, Ruck over head flutter kicks IC 20 – Ruck front Big Boy sit ups 20 count – Ruck over head leg lifts IC 20.