Push and Pull
Description
100 push-ups and 100 ruck high pulls for time, break them up however you need to.
Workout
Warm-up
5 min- 5-minute easy walk, plus a few arm circles.
For Time
- 100 Ruck Push-ups
- 100 Ruck High Pulls
- Break the reps up however you like, complete as fast as possible.
Cool Down
5 min- Easy walk, stretch your shoulders, and if your legs are sore from a recent workout, take it easy.
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 Pulls
- Hold the ruck with both hands in front of your hips, feet shoulder-width apart.
- Hinge slightly, then explosively extend your hips to pull the ruck upward.
- Lead with your elbows, pulling the ruck up toward chest height.
- Lower it back down with control and repeat.