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)