Push, Pull, Squat
Description
A straightforward 15-minute AMRAP of push-ups, high pulls, and air squats, ruck on the whole time.
Workout
Warm-up
5 min- 5-minute easy walk plus a few push-ups and bodyweight squats to warm up.
AMRAP 15
15 min- 5 Ruck Push-ups
- 10 Ruck High Pulls
- 15 Ruck Air Squats
- Repeat as many rounds as possible in 15 minutes.
Cool Down
5 min- Easy walk, then stretch your shoulders and hips.
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.
Ruck Squats
- Hold the ruck at your chest or wear it on your back, feet shoulder-width apart.
- Lower into a squat, pushing your hips back and keeping your chest up.
- Go as low as you comfortably can with good form, then drive back up to standing.