Swing and Step II
Description
A 30-to-10 descending ladder of ruck swings and lunges, your choice of front hold or overhead.
Workout
Warm-up
5 min- 5-minute easy walk plus a few hip hinges to prep for the swings.
For Time
- 30-25-20-15-10 reps for time: Ruck Swings, Ruck Lunges (front hold or overhead, your choice).
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your hips and shoulders.
Movement Breakdown
Ruck Swings
- Hold the ruck with both hands in front of your hips, feet shoulder-width apart.
- Hinge at the hips, letting the ruck swing back between your legs.
- Drive your hips forward explosively to swing the ruck up to chest height.
- Let it fall back naturally into the next rep.
Ruck Lunges (Overhead)
- Hold the ruck with both hands overhead, arms fully extended.
- Step forward with one leg and lower until both knees are bent at 90 degrees, back knee just above the ground.
- Keep your front knee aligned with your ankle and torso upright.
- Push through the front heel to return to standing, then repeat on the other leg.