Down the Ladder II
Description
A descending 27-21-15-9 ladder of ground-to-overhead reps and hand-release push-ups, turn on the gas and let it burn.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and push-ups to warm up.
For Time
- 27-21-15-9 reps of:
- Ruck Ground-to-Overhead
- Hand-Release Ruck Push-ups
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders and chest.
Movement Breakdown
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.
Ruck Push-ups
- Begin in a plank position with your hands on the ground and the ruck on your back.
- Hands slightly wider than shoulder-width, body forms a straight line from head to heels.
- Lower your body by bending your elbows, keeping them close to your body.
- Once your chest touches the ground, push back up to full extension.