Lunge Bookends
Description
40 lunges to open and close, with 3 rounds of box step-overs and push-ups sandwiched in between.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight lunges.
For Time
- 40 Ruck Lunges
- into 3 Rounds of: 30 Ruck Box Step-overs, 10 Ruck Push-ups
- into 40 Ruck Lunges
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your hips, legs, and shoulders.
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 Box Step-overs
- Find a sturdy box or bench, ruck on your back.
- Step up and all the way over the box, leading with one foot and stepping down on the far side.
- Reverse the pattern to step back over to where you started.
- Alternate your lead leg each rep.
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.