Sunday Miles
Description
A straightforward 2-mile ruck for time, with a quick set of push-ups to break up every single minute.
Workout
Warm-up
5 min- 5-minute easy walk to get your legs moving before the ruck.
For Time
- Ruck Run 2 miles.
- Every minute on the minute, stop and perform 3 Ruck Push-ups (scale the number up or down as needed).
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your calves, hips, and shoulders.
Movement Breakdown
Ruck Run
- Keep the ruck snug against your back with minimal bounce.
- Run at a pace you can hold for the full distance, this isn't a sprint.
- Maintain an upright posture, don't let the pack pull your shoulders forward.
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.