Week 5 (Feb 16-22)

Week 5

Day 1

A. Complete 3 sets:

Zercher Pack (Sandbag) Squats 10-12 reps (cradle a loaded pack at chest or sandbag and squat deep as able) video - Zercher
If you have access to a gym perform Goblet Squats by holding KB or DB, video - Goblet Squat

Bent Over Pack (Sandbag) Row 6-8 reps (Use pack, rope bag or sandbag. If you have access to a gym use a barbell)

video - Bent Over Row

L- Sit Hold - AMSAP hold for 1 set (amsap = as many secs as possible) video - L Sit
Rest 1 min between sets

B. Complete 100 walking lunges for time (no weight) - record time and post to comments

Video - Walking Lunges

Day 2

A. Complete 3 sets:

Backpack cleans/Sandbag Cleans 8-10 reps video - 
Sandbag Cleans

Scap Push ups 6-8 reps

video - Scap Push ups

Reverse Lunge Squats 14-20 alternating total steps (cradle a loaded backpack in arms or hold a DB in each hand) video - Reverse Lunge Squats

Rest 1 min between sets

B. Run: Recovery pace

30 secs at 85% effort

30 secs at 50% effort

x 15 sets

*this will take 15 mins, substitute a rowing machine if available