Workout At Home Sunday 200322

Grab an old back pack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you and just get moving!!! Don't forget to post your score in the comments. ​

---

2 ROUNDS FOR TIME
400m Run (see Notes)
20 Backpack Up-Down
​30 Backpack Front Squats
400m Run
20 Backpack Cleans (Power or Squat)
30 Backpack Ground to Overhead
-16:00 Hard Cap-
(Score is Time)

OPTIONAL FINISHER
FOR RECOVERY*
3:00-5:00 of Flow Stretching...
​*Flow through what feels right:
Up-Dog or Cobra
Down-Dog
Cat/Cow
Child's Pose
Saddle

---

​Notes

*Athlete Goal* – Steady pace through these movements. Perfect form moving the Backpack under fatigue. Today is all about building capacity under load.

Warm Up
2 ROUNDS
20 Jumping Jacks
10 Up Down
20 Stationary High Knees
10 Backpack Deadlifts
20 Mountain Climber
10 Backpack Shoulder Presses

If weather does not permit a Run, you can substitute 1 min of fast Air Squats or Burpees to get the heart pumping.