Press and Pull
Description
Five rounds for time pairing ruck lunges with overhead presses and high pulls, turn up the pace and try to hold it.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight lunges and shoulder rolls to prep.
5 Rounds For Time
- 25 Ruck Lunges
- 15 Ruck Overhead Presses
- 20 Ruck High Pulls
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your hips 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 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 High Pull
- Stand holding the ruck with both hands in front of your thighs.
- Pull the ruck straight up along your body, leading with your elbows, until it reaches chest height.
- Lower back down with control to the start position and repeat.