Back strength is invaluable for the loads your body will take on tough pack-outs. Knowing that your upper body is strong enough to hike with weight for a long time is crucial to success, both mental and physical. Today we’re hitting the barbell bent over row. 6-8 reps checks a lot of boxes for strength and hypertrophy. After that, single-arm push press will challenge shoulder and core stability, load these up and test your ability. The workout ends with some static holds that will challenge your grip strength and ability to stabilize under heavy breathing. Get after it!

3 rounds, for quality:
10 toe touch and reach
10 reps per side, lumbar locked thoracic rotations
10 alternating push-up toe touch
30 band pull-a-parts

3 sets, heavy across:
6-8 reps barbell bent over row
90-seconds rest between sets
*Adjust the difficulty to something that feels like an 8-10 rep max for all 3 sets

3 sets, heavy across:
10 reps per arm, single-arm dumbbell push press
25 band face pulls

5 sets, for quality:
20-seconds double kettlebell farmers hold
20-seconds double kettlebell front rack hold
20-seconds double kettlebell overhead hold
Rest as needed between sets

Posted by Adam Janke

Challenge Accepted

Motivate your friends and the hunting community at large. Share alternate or complimentary workouts. Post your sets in the comments and let us know how you feel pre/post workout.