The Monday Grind
Description
A half-mile ruck buy-in and cash-out bookend ten rounds of ruck rows, push-ups, and deep squats.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats to open up your hips.
For Time
- 1/2-mile Ruck Run buy-in
- 10 Rounds: 5 Ruck Rows, 10 Ruck Push-ups, 15 Ruck Squats (full depth)
- 1/2-mile Ruck Run cash-out
Cool Down
5 min- Easy walk, then stretch your back, chest, and legs.
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 Rows
- Hinge forward at the hips holding the ruck with both hands, knees slightly bent, back flat.
- Pull the ruck up toward your chest, driving your elbows back.
- Squeeze your shoulder blades together at the top.
- Lower with control and repeat.
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.
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.