Starting position:

• stand straight
• feet should-width apart
• soft knees
• tight abs and glutes
• ruck held overhead
• arms straight.

Count 1:

• lower the ruck to your left shoulder (right arm passing in front of your face)

Count 2:

• press the ruck back overhead
• arms straight

Count 3:

• lower the ruck to your right shoulder (left arm passing in front of your face)

Count 4:

• press the ruck back overhead
• arms straight