The Pit (Kingsbury Park) – Jake “Besse” Mulinix

Pax: Besse (Q), Southie, Brogan
Location: The Pit
The thang: Pre-ruck Primer
Pre-Ruck Primer

⸻

WARM-UP

* 20 SSH
* 10 Imperial Walkers/side
* 10 Hillbillies/side
* 10 Arm Circles forward
* 10 Arm Circles backward
* 10 Slow Merkins
* 10 Bodyweight Good Mornings
* 10 Standing Hip Circles/side
* 30-sec easy plank

⸻

COUPON UPPER BODY

3 Rounds

* 10 Coupon Curls
* 10 Coupon Overhead Press
* 10 Coupon Rows/side
* 10 Merkins
* 10 Carolina Dry Docks

Rest 30–45 seconds between rounds.

⸻

PARTNER “PIT CREW”

Pair up.

Partner A

* 10 Coupon Curls
* 10 Coupon Presses
* 10 Merkins

Partner B

Rest / shake out / mobility

Switch.

Continue for 12 minutes.

⸻

CORE & MOBILITY

2 rounds:

* 10 Bird Dog — each side
* 10 Superman — controlled
* 10 Lex Luther – controlled
* 10 Dead Bugs — each side
* 30-sec Side Plank — each side
* 30-sec Hip Flexor Stretch — each side

⸻

THE RESET

Four minutes of continuous easy movement:

* 30 sec marching
* 30 sec arm swings
* 30 sec hip circles
* 30 sec shoulder rolls

Repeat twice.

⸻

COT

Also may have EH’d Chad (our morning walker) for the ruck!