Ladder Down
Description
A descending ladder of bent over rows, lunges, and ground-to-overhead reps, 35 down to 20.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight lunges and arm swings.
For Time
- 35-30-25-20 reps of:
- Ruck Bent Over Rows
- Ruck Lunges
- Ruck Ground-to-Overhead
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your back, hips, and shoulders.
Movement Breakdown
Ruck Bent-Over Rows
- Hinge at the hips holding the ruck with both hands, back flat, knees soft.
- Pull the ruck up toward your lower ribs, squeezing your shoulder blades together.
- Lower it back down with control, keeping your hips still throughout.
Ruck Lunges
- Wear the ruck on your back with feet together.
- Step forward with one leg and lower until both knees are bent at 90 degrees, back knee just above the ground.
- Keep your torso upright and front knee aligned with your ankle.
- Push through the front heel to return to standing, then repeat on the other leg.
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.