Week 1 (Jan 19-25)

Week 1 (Jan 19-25)

Day 1
A. Complete 3 sets:
Goblet Pack Squats 8-10 reps (hold a loaded pack at chest and squat deep as able, or hold a kettlebell or dumbbell at chest) video - Goblet Squats
Sumo Deadlift Highpull 8-10 reps (use KB or a weighted pack) video -
Sumo Deadlift High Pulls
Side plank hold for 30 secs each side, video - Side Planks
Rest 1 min between sets

B. Tabata Tuck Jumps
Do tuck jumps for 20 secs, then rest 10 secs, do that 8 times total. Will take a total of 4 mins. Focus on soft landing.
Video - Tuck Jumps

Day 2
A. Complete 3 sets:
Backpack cleans/Sandbag Cleans 8-10 reps, video - Sandbag Cleans
Scap Push ups 6-10 reps, video - Scap Push ups
Reverse Lunge Squats 12-16 alternating total steps (wear loaded backpack on front of torso or hold a DB in each hand) video - Reverse Lunge Squats
Rest 1 min between sets

B. Run/Sprint 30 secs, rest walk 1 min x 5 sets
(effort level each set should increase - 75%, 80%, 85%, 90%, 95% effort)


General Notes:
Warm up by doing 2-5 mins of easy pace running, biking or on a rowing machine to get the blood flowing. Then 5-10 mins of mobility (lax ball or foam roller) and stretching to any tight or stiff areas of your body. During the workout if you get the top number of suggested reps and can add weight, then add weight. If you can't get the minimum number of reps then decrease your weight.
Please post a comment if you are doing these workouts so I know how many people are following. Also post if you have a question about the workouts or have any comments and I will post a reply. Thanks and enjoy!