Warm-up
- 1 min Straight arm plank
- 1 min Side plank (30 seconds each side)
- 1 min Glute bridge
- 1 min Prone cobra
- 1 min Wall sit
Workout – The Backpack Workout
Find a backpack and add items to it to make it weighted (You can also do the whole workout without weight).
Part 1
3 Rounds:
- Squats – 15
- Bear cub crawl – 15 steps
- Good morning – 15
Part 2
3 Rounds:
- Chest press – 10
- Overhead press – 10
- Bent row – 10
FITNESS TEST OF THE DAY
How long can you hold a low plank with a weighted backpack on?
RECORD YOUR SCORE:______
(We will repeat some tests, so you can compare scores)
