Week 4 (Feb 9-15)

Week 4 (Feb 9-15)

Day 1

A. Complete 3 sets of:

Goblet Pack Squats 8-12 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 8-12 reps (use KB or a water jug (or dromedary bag) or a weighted pack) video -

Sumo Deadlift High Pull

Rest 1 min between sets

B. Complete 3 sets:

5-7 Burpees (fast as able)

30 secs each side of Side Plank Hold

20 secs of Tuck Jumps - video - 

Tuck Jumps

rest 1 min between sets

Day 2

A. Complete 4 sets:

Backpack cleans/Sandbag Cleans 6-8 reps, video - 

Sandbag Cleans

1 arm KB Press 6-8 reps (sub water dromedary bag and hold straps to press up), video - 

1 arm KB Press

Sandbag Walking Lunges 20 total steps - switch sandbag on shoulders half way- (hold sandbag over 1 shoulder and perform walking lunges, substitute by shouldering a pack over 1 shoulder or a medicine ball on 1 shoulder)
Video - Shouldered Sandbag Walking Lunges

B. Sandbag Getups (can substitute climbing rope bag or medicine ball) - complete 40 Sandbag Get ups for Time (do 20 per shoulder)

Video - Sandbag Getups