What you’ll need:<\/p>\n
- \n
- a backpack<\/li>\n
- 2 5-gallon water jugs<\/li>\n
- a shovel<\/li>\n
- 2 chairs<\/li>\n<\/ul>\n
<\/p>\n
Here’s the full workout. Make sure to turn up the volume for audio tips from Samuel throughout the videos.<\/p>\n
1. Backpack\/water drop-set<\/strong><\/p>\n
You’ll do 5 to 6 pairs of double-explode rows, then 10 bent-over two-arm rows, then a 10-second bent-over row hold. Try 4 sets per side.<\/p>\n
Before you start, load your backpack with water bottles, or another type of load (Samuel fills his with 15 bottles).<\/p>\n
For the double-explode rows, grab a (filled) 5-gallon jug.<\/p>\n
“Work for that good squeeze on top, as we can’t load as much as we normally would,” says Samuel.<\/p>\n
For the bent-over two-arm rows, make sure you still focus on your form. “Try to drive your elbows back and try to keep your shoulders down,” he advises. “Don’t let yourself get into your traps on these.”<\/p>\n
When you’re fatigued, finish off this series with a hold.<\/p>\n\t\n \n
\n\n \n\t\n\t\t\t\t\t\t\n\t\t\t\t\t\t\n\n-33%<\/span><\/div><\/div>\n<\/div>\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t![\"\"](\"https:\/\/i0.wp.com\/www.healthysuppliesshop.com\/wp-content\/uploads\/2020\/05\/10528-ijtfta.jpg?fit=400%2C400&ssl=1\")
\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t