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• #1
  • [20 sec. Working, 10 sec. Resting]
  • [Perform 4 Sets of Each Exercise (perform each exercise once then repeat)]
    • Pushups
    • Right Arm Door Row (wearing backpack as weight)
    • Pushup Step Ups (12" box)
    • Left Arm Door Rows (wearing backpack as weight)
    • Pushup to Plank

• #2
  • [20 sec. Working, 10 sec. Resting]
  • [Perform 4 Sets of Each Exercise (perform each exercise once then repeat)]
    • Wall Sit (holding backpack as weight)
    • Side Lunge (holding backpack as weight)
    • Elevated Hip Bridge
    • Backpack Squat  (holding backpack as weight)
    • Reverse Lunge  (holding backpack as weight)

• #3
  • [20 sec. Working, 10 sec. Resting]
  • [Perform 4 Sets of Each Exercise (perform each exercise once then repeat)]
    • Plank  (wearing backpack as weight)
    • Right Side Plank
    • Left Side Plank
    • Twists (holding backpack as weight)
    • Supermen