7201 State Route 8
Brant Lake, NY
12815

phone : 518.494.3213

fax : 518.494.3489

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Warm-up 

  • 30 Squats
  • 30 Plank jacks
  • 30 Sit-ups
  • 30 Push-ups

Workout 

Backpack Workout

Part 1 – 3 times

  • Farmer carry – 1 minute (both arms)
  • Backpack swing – 15 reps

Part 2 – 3 times

  • Single arm carry – 30 seconds each arm
  • Thrusters – 10 reps

Part 3 – 3 times

  • Overhead carry – 1 minute (use both arms)
  • Bent row – 10 reps

FITNESS TEST OF THE DAY

Can you do a turkish get-up while holding a glass of water without spilling? Try to do one on each side. 

RECORD YOUR SCORE:______

(We will repeat some tests, so you can compare scores) 

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