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