Good Livin' Grind
Description
Six rounds of overhead squats, push-press, deadlifts, and push-ups, good livin', let's go.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and shoulder rolls.
6 Rounds For Time
- 20 Ruck Overhead Squats
- 20 Ruck Push-press
- 30 Ruck Deadlifts
- 10 Ruck Push-ups
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders, hips, and lower back.
Movement Breakdown
Ruck Overhead Squat
- Press the ruck overhead and lock your arms out before you start.
- Keeping the ruck stacked overhead, lower into a squat, chest up and weight on your heels.
- Drive back up to standing without letting the ruck drift forward.
Ruck Push Press
- Hold the ruck at shoulder height with both hands, feet shoulder-width apart.
- Dip slightly at the knees, then drive up explosively, using your legs to help press the ruck overhead.
- Lock your arms out fully at the top.
- Lower back to shoulder height with control before the next rep.
Ruck Deadlifts
- Stand with the ruck on the ground in front of you, feet shoulder-width apart.
- Hinge at the hips and bend your knees slightly to grab the ruck with both hands.
- Drive through your heels and extend your hips to stand up tall with the ruck.
- Lower back down under control with a flat back and repeat.
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.