Seven Round Squeeze
Description
Seven rounds of overhead squats, burpees over the ruck, and flutter kicks, a short list that adds up fast.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats to open your hips.
7 Rounds For Time
- 7 Ruck Overhead Squats
- 7 Burpees Over Ruck
- 21 Ruck Flutter Kicks (4-count)
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your hips, shoulders, and core.
Movement Breakdown
Ruck Overhead Squat
- Press the ruck overhead and lock your arms out before you start.
- Keeping the ruck stacked overhead, lower into a squat, chest up and weight on your heels.
- Drive back up to standing without letting the ruck drift forward.
Burpee Over Ruck
- Stand with the ruck on the ground beside you.
- Drop into a burpee, hands on the ground on one side of the ruck.
- After the push-up and jump, hop both feet over the ruck to the other side to finish the rep.
- Alternate which side you jump over each rep.
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.