Where it says "Run", run 50 yards between exercises. You can run back and forth as many times as needed depending on the space. If you do not have any space to run, run in place for 20 seconds. Do each section (#1, #2, #3, #4) non-stop.
- #1
- Backpack Squats - 3 x 15
- Run
- Negative Pushups - 3 x 10 (5 seconds each)
- Run
- Single Leg Balance w/ Eyes Closed - 3 x 30 seconds each
- Run
|
|
|
|
- #2
- Step Up w/ Knee Drive - 3 x 10 each
- Run
- Backpack Door Rows - 3 x 15
- Run
- Ankle ABC's - 3 x All Letters Each
- Run
|
|
|
|
- #3
- Towel Leg Curls - 3 x 10
- Run
- Backpack Farmer's Carry - 3 x 30 yards each
- Run
- Stick Rotations - 3 x 10 each
- Run
|
|
|
|
- #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 5 each
- Supermen - x 5
- Leg Lifts - x 5
- Twists - x 5 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]
|
|