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)