{"id":1841,"date":"2019-07-22T16:49:02","date_gmt":"2019-07-22T20:49:02","guid":{"rendered":"https:\/\/ruck.training\/?p=1841"},"modified":"2019-07-22T16:49:02","modified_gmt":"2019-07-22T20:49:02","slug":"flutter-kicks-mountain-climbers-and-some-overhead-squats-ruck-workout","status":"publish","type":"post","link":"https:\/\/ruck.training\/flutter-kicks-mountain-climbers-and-some-overhead-squats-ruck-workout\/","title":{"rendered":"Flutter Kicks, Mountain Climbers, and some Overhead Squats  .."},"content":{"rendered":"<h3>GORUCK\u00a0<a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Heavy<\/a>\u00a0Training:<\/h3>\n<p>20 4-Count Flutter Kicks<br \/>\n20 4-Count Mountain Climbers<br \/>\n20 <a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\" target=\"_blank\" rel=\"noopener\">Ruck Overhead Squats<\/a><\/p>\n<p>As Many Rounds As Possible in 35 minutes.<\/p>\n<h3>GORUCK\u00a0<a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Tough<\/a>\u00a0Training:<\/h3>\n<p>20 4-Count Flutter Kicks<br \/>\n20 4-Count Mountain Climbers<br \/>\n20 <a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\" target=\"_blank\" rel=\"noopener\">Ruck Overhead Squats<\/a><\/p>\n<p>As Many Rounds As Possible in 20 minutes.<\/p>\n<h3>GORUCK\u00a0<a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Light<\/a>\u00a0Training:<\/h3>\n<p>20 4-Count Flutter Kicks<br \/>\n20 4-Count Mountain Climbers<br \/>\n20 <a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\" target=\"_blank\" rel=\"noopener\">Ruck Overhead Squats<\/a><\/p>\n<p>As Many Rounds As Possible in 10 minutes.<\/p>\n<h3>Training Notes:<\/h3>\n<p>Watch your back and keep your form solid.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>GORUCK\u00a0Heavy\u00a0Training: 20 4-Count Flutter Kicks 20 4-Count Mountain Climbers 20 Ruck Overhead Squats As Many Rounds As Possible in 35&#8230;<\/p>\n","protected":false},"author":1,"featured_media":296,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[3],"tags":[8,15,19],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Flutter Kicks, Mountain Climbers, and some Overhead Squats .. - Ruck.Training<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/ruck.training\/flutter-kicks-mountain-climbers-and-some-overhead-squats-ruck-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Flutter Kicks, Mountain Climbers, and some Overhead Squats .. - Ruck.Training\" \/>\n<meta property=\"og:description\" content=\"GORUCK\u00a0Heavy\u00a0Training: 20 4-Count Flutter Kicks 20 4-Count Mountain Climbers 20 Ruck Overhead Squats As Many Rounds As Possible in 35...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/ruck.training\/flutter-kicks-mountain-climbers-and-some-overhead-squats-ruck-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"Ruck.Training\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/RuckDotTraining\" \/>\n<meta property=\"article:published_time\" content=\"2019-07-22T20:49:02+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/ruck.training\/wp-content\/uploads\/2017\/11\/PT.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"400\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Ruck Training\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@RuckDotTraining\" \/>\n<meta name=\"twitter:site\" content=\"@RuckDotTraining\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ruck Training\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/ruck.training\/flutter-kicks-mountain-climbers-and-some-overhead-squats-ruck-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/ruck.training\/flutter-kicks-mountain-climbers-and-some-overhead-squats-ruck-workout\/\"},\"author\":{\"name\":\"Ruck Training\",\"@id\":\"https:\/\/ruck.training\/#\/schema\/person\/982a939b7ceabae7816a62b0cf1b052a\"},\"headline\":\"Flutter Kicks, Mountain Climbers, and some Overhead Squats ..\",\"datePublished\":\"2019-07-22T20:49:02+00:00\",\"dateModified\":\"2019-07-22T20:49:02+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/ruck.training\/flutter-kicks-mountain-climbers-and-some-overhead-squats-ruck-workout\/\"},\"wordCount\":75,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/ruck.training\/#organization\"},\"keywords\":[\"Flutter Kicks\",\"Mountain Climbers\",\"Overhead Squat\"],\"articleSection\":[\"Ruck Workouts\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/ruck.training\/flutter-kicks-mountain-climbers-and-some-overhead-squats-ruck-workout\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/ruck.training\/flutter-kicks-mountain-climbers-and-some-overhead-squats-ruck-workout\/\",\"url\":\"https:\/\/ruck.training\/flutter-kicks-mountain-climbers-and-some-overhead-squats-ruck-workout\/\",\"name\":\"Flutter Kicks, Mountain Climbers, and some Overhead Squats .. - Ruck.Training\",\"isPartOf\":{\"@id\":\"https:\/\/ruck.training\/#website\"},\"datePublished\":\"2019-07-22T20:49:02+00:00\",\"dateModified\":\"2019-07-22T20:49:02+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/ruck.training\/flutter-kicks-mountain-climbers-and-some-overhead-squats-ruck-workout\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/ruck.training\/flutter-kicks-mountain-climbers-and-some-overhead-squats-ruck-workout\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/ruck.training\/flutter-kicks-mountain-climbers-and-some-overhead-squats-ruck-workout\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/ruck.training\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Flutter Kicks, Mountain Climbers, and some Overhead Squats ..\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/ruck.training\/#website\",\"url\":\"https:\/\/ruck.training\/\",\"name\":\"Ruck.Training\",\"description\":\"Training guides and plans for GORUCK Heavy, GORUCK Tough, and GORUCK Light.\",\"publisher\":{\"@id\":\"https:\/\/ruck.training\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/ruck.training\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/ruck.training\/#organization\",\"name\":\"Ruck Training\",\"url\":\"https:\/\/ruck.training\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/ruck.training\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/ruck.training\/wp-content\/uploads\/2020\/07\/cropped-ruck-training.png\",\"contentUrl\":\"https:\/\/ruck.training\/wp-content\/uploads\/2020\/07\/cropped-ruck-training.png\",\"width\":140,\"height\":100,\"caption\":\"Ruck Training\"},\"image\":{\"@id\":\"https:\/\/ruck.training\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/RuckDotTraining\",\"https:\/\/twitter.com\/RuckDotTraining\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/ruck.training\/#\/schema\/person\/982a939b7ceabae7816a62b0cf1b052a\",\"name\":\"Ruck Training\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/ruck.training\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/b8e18865d0292598a16f2d6fdcf39e07?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/b8e18865d0292598a16f2d6fdcf39e07?s=96&d=mm&r=g\",\"caption\":\"Ruck Training\"},\"description\":\"Don't disappoint your mom. Go do the workout! When you're done, enjoy a nice beverage and read Ruck.Beer\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Flutter Kicks, Mountain Climbers, and some Overhead Squats .. - Ruck.Training","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/ruck.training\/flutter-kicks-mountain-climbers-and-some-overhead-squats-ruck-workout\/","og_locale":"en_US","og_type":"article","og_title":"Flutter Kicks, Mountain Climbers, and some Overhead Squats .. - Ruck.Training","og_description":"GORUCK\u00a0Heavy\u00a0Training: 20 4-Count Flutter Kicks 20 4-Count Mountain Climbers 20 Ruck Overhead Squats As Many Rounds As Possible in 35...","og_url":"https:\/\/ruck.training\/flutter-kicks-mountain-climbers-and-some-overhead-squats-ruck-workout\/","og_site_name":"Ruck.Training","article_publisher":"https:\/\/www.facebook.com\/RuckDotTraining","article_published_time":"2019-07-22T20:49:02+00:00","og_image":[{"width":800,"height":400,"url":"https:\/\/ruck.training\/wp-content\/uploads\/2017\/11\/PT.jpg","type":"image\/jpeg"}],"author":"Ruck Training","twitter_card":"summary_large_image","twitter_creator":"@RuckDotTraining","twitter_site":"@RuckDotTraining","twitter_misc":{"Written by":"Ruck Training"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/ruck.training\/flutter-kicks-mountain-climbers-and-some-overhead-squats-ruck-workout\/#article","isPartOf":{"@id":"https:\/\/ruck.training\/flutter-kicks-mountain-climbers-and-some-overhead-squats-ruck-workout\/"},"author":{"name":"Ruck Training","@id":"https:\/\/ruck.training\/#\/schema\/person\/982a939b7ceabae7816a62b0cf1b052a"},"headline":"Flutter Kicks, Mountain Climbers, and some Overhead Squats ..","datePublished":"2019-07-22T20:49:02+00:00","dateModified":"2019-07-22T20:49:02+00:00","mainEntityOfPage":{"@id":"https:\/\/ruck.training\/flutter-kicks-mountain-climbers-and-some-overhead-squats-ruck-workout\/"},"wordCount":75,"commentCount":0,"publisher":{"@id":"https:\/\/ruck.training\/#organization"},"keywords":["Flutter Kicks","Mountain Climbers","Overhead Squat"],"articleSection":["Ruck Workouts"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/ruck.training\/flutter-kicks-mountain-climbers-and-some-overhead-squats-ruck-workout\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/ruck.training\/flutter-kicks-mountain-climbers-and-some-overhead-squats-ruck-workout\/","url":"https:\/\/ruck.training\/flutter-kicks-mountain-climbers-and-some-overhead-squats-ruck-workout\/","name":"Flutter Kicks, Mountain Climbers, and some Overhead Squats .. - Ruck.Training","isPartOf":{"@id":"https:\/\/ruck.training\/#website"},"datePublished":"2019-07-22T20:49:02+00:00","dateModified":"2019-07-22T20:49:02+00:00","breadcrumb":{"@id":"https:\/\/ruck.training\/flutter-kicks-mountain-climbers-and-some-overhead-squats-ruck-workout\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/ruck.training\/flutter-kicks-mountain-climbers-and-some-overhead-squats-ruck-workout\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/ruck.training\/flutter-kicks-mountain-climbers-and-some-overhead-squats-ruck-workout\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/ruck.training\/"},{"@type":"ListItem","position":2,"name":"Flutter Kicks, Mountain Climbers, and some Overhead Squats .."}]},{"@type":"WebSite","@id":"https:\/\/ruck.training\/#website","url":"https:\/\/ruck.training\/","name":"Ruck.Training","description":"Training guides and plans for GORUCK Heavy, GORUCK Tough, and GORUCK Light.","publisher":{"@id":"https:\/\/ruck.training\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/ruck.training\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/ruck.training\/#organization","name":"Ruck Training","url":"https:\/\/ruck.training\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/ruck.training\/#\/schema\/logo\/image\/","url":"https:\/\/ruck.training\/wp-content\/uploads\/2020\/07\/cropped-ruck-training.png","contentUrl":"https:\/\/ruck.training\/wp-content\/uploads\/2020\/07\/cropped-ruck-training.png","width":140,"height":100,"caption":"Ruck Training"},"image":{"@id":"https:\/\/ruck.training\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/RuckDotTraining","https:\/\/twitter.com\/RuckDotTraining"]},{"@type":"Person","@id":"https:\/\/ruck.training\/#\/schema\/person\/982a939b7ceabae7816a62b0cf1b052a","name":"Ruck Training","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/ruck.training\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/b8e18865d0292598a16f2d6fdcf39e07?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/b8e18865d0292598a16f2d6fdcf39e07?s=96&d=mm&r=g","caption":"Ruck Training"},"description":"Don't disappoint your mom. Go do the workout! When you're done, enjoy a nice beverage and read Ruck.Beer"}]}},"_links":{"self":[{"href":"https:\/\/ruck.training\/wp-json\/wp\/v2\/posts\/1841"}],"collection":[{"href":"https:\/\/ruck.training\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ruck.training\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ruck.training\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ruck.training\/wp-json\/wp\/v2\/comments?post=1841"}],"version-history":[{"count":0,"href":"https:\/\/ruck.training\/wp-json\/wp\/v2\/posts\/1841\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ruck.training\/wp-json\/wp\/v2\/media\/296"}],"wp:attachment":[{"href":"https:\/\/ruck.training\/wp-json\/wp\/v2\/media?parent=1841"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ruck.training\/wp-json\/wp\/v2\/categories?post=1841"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ruck.training\/wp-json\/wp\/v2\/tags?post=1841"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}