Swing Set
Description
Two rounds of walking lunges, thrusters, and ruck swings, a little Friday fun before the weekend.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight lunges to open up your hips.
2 Rounds For Time
- 40 Ruck Walking Lunges
- 30 Ruck Thrusters
- 20 Ruck Swings
Cool Down
5 min- Easy walk, then stretch your hips and shoulders.
Movement Breakdown
Ruck Walking Lunges
- Wear the ruck on your back and stand tall.
- Step forward into a lunge, lowering your back knee toward the ground.
- Push through your front heel to step through into the next lunge, alternating legs as you travel forward.
Ruck Thrusters
- Start by holding the ruck close to your chest with both hands.
- Stand with your feet shoulder-width apart.
- Lower into a squat by bending your knees and pushing your hips back, keeping your chest up and weight on your heels.
- As you come up from the squat, press the ruck overhead, extending your arms fully.
- Lower the ruck back to chest level as you descend into the next squat.
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.