10sets (5sets each)

45sec ON / 15sec OFF

1,1 ¼ Backpack Back Squat

2,Backpack Loaded Supine Towel Row

- 45sec Max reps


2min rest


10sets (5sets each)

45sec ON / 15sec OFF

1,Backpack Cyclist Squat

2,Backpack Loaded Decline Push Up

- 45sec Max reps


2min rest


10sets (5sets each)

45sec ON / 15sec OFF

1,Front Backpack Step Up

2,Backpack Loaded Tall kneeling Biceps Curl

- 45sec Max reps


EMOM16 (4sets)

Min1,30sec L-Sit

Min2,6/6 Backpack Windmill

Min3,40sec Side (Star) Plank (1side)

Min4,40sec Side (Star) Plank (1side)