- 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 Squats - 3 x 15
- (make heavier than last week)
- (make heavier than last week)
- Negative Pushups - 3 x 10 (8 seconds each)
- Single Leg Balance w/ Eyes Closed - 3 x 45 seconds each
- Backpack Squats - 3 x 15
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- #2
- Step Up w/ Knee Drive w/ Weight - 3 x 10 each
- (hold weight, any weight available, dumbell/plate/backpack/etc.)
- (hold weight, any weight available, dumbell/plate/backpack/etc.)
- Backpack Door Rows - 3 x 15
- (make heavier than last week)
- (make heavier than last week)
- Ankle ABC's - 3 x All Letters Each
- (do while balancing on one foot)
- Step Up w/ Knee Drive w/ Weight - 3 x 10 each
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- #3
- Single Leg Towel Leg Curls - 3 x 10
- Backpack Farmer's Carry - 3 x 30 yards each
- (make heavier than last week)
- (make heavier than last week)
- Stick Rotations - 3 x 10 each
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- #4
- [Do as many rounds of each exercise as possible in 12:00, record how many times you complete a full round of each exercise for your weekly report]
- Shoulder Taps - x 8 each
- Supermen - x 8
- Leg Lifts - x 8
- Twists - x 8 each
- (Record number of full sets completed within the time to include in your Weekly Report)
- [Do as many rounds of each exercise as possible in 12:00, record how many times you complete a full round of each exercise for your weekly report]
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