Twenty to Five
Description
A 20-15-10-5 descending pair of 8-count bodybuilders and overhead lunges, fast and a little painful.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight lunges.
For Time
- 20-15-10-5 reps of: Ruck Burpees (8-count), Ruck Lunges (Overhead).
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders and hips.
Movement Breakdown
Ruck Burpees
- Start standing with the ruck on your back.
- Drop into a squat and place your hands on the ground.
- Kick your feet back into a plank, then perform a push-up.
- Jump your feet back to your hands and explosively jump into the air.
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.