Leg Fire
Description
Time to set your legs on fire: two rounds of walking lunges, step-ups, and ruck overhead squats.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight lunges and step-ups.
2 Rounds For Time
- 40 Ruck Walking Lunges
- 20 Ruck Step-ups
- 10 Ruck Overhead Squats
Cool Down
5 min- Easy walk, then stretch your quads and hips well, they earned it.
Movement Breakdown
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 Step-ups
- Find a sturdy box or bench roughly knee height.
- Step up fully, driving through the heel of your lead foot, ruck secured on your back.
- Stand tall at the top before stepping back down under control.
- Alternate legs each rep.
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.