Monday Ladder
Description
A 50-40-30-20-10 descending ladder of overhead presses and sit-ups, holding the ruck overhead through the sit-ups is optional, hope you have a great Monday.
Workout
Warm-up
5 min- 5-minute easy walk plus shoulder rolls and a few light presses without the ruck.
For Time
- 50-40-30-20-10
- Ruck Overhead Presses
- Ruck Sit-ups (optionally hold the ruck overhead throughout for an added challenge)
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders and lower back.
Movement Breakdown
Ruck Overhead Press
- Hold the ruck at shoulder height with both hands.
- Brace your core and press it straight overhead until arms are fully locked out.
- Lower back to shoulder height with control.
Ruck Sit-ups
- Lie on your back holding the ruck against your chest, knees bent, feet flat.
- Curl up to a full sit-up, keeping the ruck tight to your chest.
- Lower back down with control and repeat.