The Pull Pyramid
Description
A 10-15-20-15-10 pyramid of ruck high pulls and overhead squats, the middle round is the one that gets you.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and arm swings.
For Time
- 10-15-20-15-10 Ruck High Pulls
- 10-15-20-15-10 Ruck Overhead Squats
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders and hips.
Movement Breakdown
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.
Ruck Overhead Squat
- Press the ruck overhead and lock your arms out before you start.
- Keeping the ruck stacked overhead, lower into a squat, chest up and weight on your heels.
- Drive back up to standing without letting the ruck drift forward.