Row and Press
Description
Four rounds of ruck rows, overhead presses, and flutter kicks, arms and core day.
Workout
Warm-up
5 min- 5-minute easy walk plus a few arm circles and light presses without the ruck.
4 Rounds For Time
- 15 Ruck Rows
- 15 Ruck Overhead Press
- 30 Ruck Flutter Kicks (4-count)
Cool Down
5 min- Easy walk, then stretch your shoulders, back, and hips.
Movement Breakdown
Ruck Rows
- Hinge forward at the hips holding the ruck with both hands, knees slightly bent, back flat.
- Pull the ruck up toward your chest, driving your elbows back.
- Squeeze your shoulder blades together at the top.
- Lower with control and repeat.
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.