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)