Pull Down Ladder
Description
A descending ladder of push-ups and high pulls, an upper-body-only day to give your legs a rest.
Workout
Warm-up
5 min- 5-minute easy walk plus a few arm circles and easy push-ups.
For Time
- 40-30-20-10: Ruck Push-ups, Ruck High Pull
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your chest, shoulders, and upper back.
Movement Breakdown
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.
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.