Flutter Overhead
Description
Ten rounds of flutter kicks and ground-to-overhead reps for time, nothing fancy, just steady pace over the long haul.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and shoulder rolls to loosen up before loading the ruck.
For Time
- 10 Rounds:
- 10 Ruck Flutter Kicks (4-count)
- 10 Ruck Ground-to-Overhead
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders and lower back.
Movement Breakdown
Ruck Flutter Kicks
- Lie on your back with the ruck resting on your lower shins or held at your chest.
- Lift your legs a few inches off the ground and flutter them in a small, steady kicking motion.
- Keep your lower back pressed into the ground throughout.
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.