• Instructions:
    • Perform each group of exercises in a super-set, doing the first set of the first exercise, then the first set of the second exercise, followed by the first set of the third exercise.  After that perform the second set of each, followed by the third and then the fourth set. 
  • #1​
    • Backpack Wall Sits - 3 x 1:00
    • Hand Walks - 3 x 20 each
    • Single Leg Star Pattern - 3 x 5 each​
  • #2​
    • Backpack Side Lunges - 3 x 10 each
    • Single Arm Backpack Rows - 3 x 10 each
    • Wall Leans - 3 x ​10
      • (perform without shoes, lean as close to the wall as possible while still keeping your feet flat on the ground, think about gripping the ground with your feet)
  • #3
    • Single Leg RDL's w/ Reach - 3 x 10 each
    • Backpack Overhead Farmer's Carry - 3 x 30 yards each
    • Towel Twists - 3 x ​10 each
  • #4
    • [Rotate through Front Planks, Right Side Planks, and Left Side Planks with out going to the ground]
    • Plank - 2 x 3 x 40 seconds
    • Side Plank - 2 x 3 x 20 seconds each
    • 2 sets that last 4 minutes each
  • (Record whether or not you complete all sets without touching the ground to include in the Weekly Report)