WEEK 1: MONDAY
TACTICAL START: 12-min EMOM (every minute on the minute) Min 1: Run x 150m (moderate pace) Min 2: Press-up x 6-8 Min 3: Burpee x 8-12 Min 4: Backpack Swing x 12
4 SETS / REST 60 SECS: 1a. Backpack Floor Press x 8-12 1b. Press-Up x 25
3 SETS / REST 60 SECS:
2a. Backpack Shoulder Press x 8-12
2b. Backpack Pendlay Row x 8-12
3 SETS / REST 60 SECS:
3a. Backpack Plank x 30 secs
3b. Backpack Overhead Hold x 30 secs
3c. Plank x 30 secs
FINISHER:
5-min AMRAP
4a. Burpee x 5
4b. Air Squat x 5
4c. Feet-Weighted Sit-Up x 5