Overhead and Under
Description
Five rounds for time pairing overhead squats and presses with a burst of flutter kicks.
Workout
Warm-up
5 min- 5-minute easy walk plus a few shoulder rolls and bodyweight squats to prep for the overhead work.
5 Rounds For Time
- 10 Ruck Overhead Squats
- 3 Ruck Overhead Presses
- 20 Ruck Flutter Kicks (4-count)
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders 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 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 Flutter Kicks
- Lie on your back with the ruck resting on your lower shins or held at your chest.
- Lift your legs a few inches off the ground and flutter them in a small, steady kicking motion.
- Keep your lower back pressed into the ground throughout.