Burpee Bookends
Description
Burpee box step-ups on both ends of a big block of ground-to-overhead reps in the middle.
Workout
Warm-up
5 min- 5-minute easy walk plus a few slow step-ups and squats.
For Time
- 30 Ruck Burpee Box Step-ups
- 40 Ruck Ground-to-Overhead
- 30 Ruck Burpee Box Step-ups
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders and legs.
Movement Breakdown
Ruck Burpee Box Step-up
- Start standing in front of a sturdy box or bench with the ruck on your back.
- Drop into a burpee: hands down, feet back to a plank, chest to the ground, then back up.
- From standing, step up onto the box with one foot then the other.
- Step back down and repeat, alternating your lead foot.
Ruck Ground-to-Overhead
- Start with the ruck on the ground in front of you.
- Pick it up however is most efficient for you and bring it to your shoulders.
- Press or push it overhead until your arms are fully locked out, then return it to the ground with control.