WEEK 2: TUESDAY
TACTICAL START: 10-min AMRAP (add 2 reps after each round)
1a. Backpack Bear Hug Lunge x 2,4,6… 1b. Backpack Back Squat x 4,6,8… 1c. Burpee x 6,8,10…
4 SETS / REST 45 SECS:
2a. Weighted Backpack Sit-Up x 20 2b. Plank x 60 secs 2c. Backpack Overhead Hold x 60 secs
4 SETS / REST 60 SECS:
3a. Backpack Squat x 6-8 3b. Bodyweight Speed Squat x 25 + 30-sec iso hold on last rep
3 SETS / REST 60 SECS:
4a. Backpack Romanian Deadlift x 6-8
4b. Backpack Bent-Over Row x 6-8 4c. Backpack Bear Hug Lunge x 6-8
FINISHER:
10-min EMOM
5a. Backpack Swing x 12-15 (aim to be working for 30-40 secs each minute)