The Descending Pull
Description
A 22-minute AMRAP pairing a descending ladder of ruck-on air squats with a shorter ladder of ruck high pulls.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats.
AMRAP 22
22 min- 40-30-20 Air Squats with Ruck On
- 20-15-10 Ruck High Pulls
- Repeat as many rounds as possible in 22 minutes.
Cool Down
5 min- Easy walk, then stretch your legs and shoulders.
Movement Breakdown
Ruck Squats
- Hold the ruck at your chest or wear it on your back, feet shoulder-width apart.
- Lower into a squat, pushing your hips back and keeping your chest up.
- Go as low as you comfortably can with good form, then drive back up to standing.
Ruck High Pulls
- Hold the ruck with both hands in front of your hips, feet shoulder-width apart.
- Hinge slightly, then explosively extend your hips to pull the ruck upward.
- Lead with your elbows, pulling the ruck up toward chest height.
- Lower it back down with control and repeat.