Warm-Up
A) 1 Round:
400m Run
400m Row
200m Run
200m Row
B) 2 Rounds:
10 Empty Bar Bench Press
20 Knee Raises
20 DB Front Squat
Strength
Bench Press
2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9
Objective: build to an RPE of 9 for 2 repetitions in the Bench Press.
In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.
Workout
“2020”
20 Calorie Row
20 Hand Release Push-Ups
20 Calorie Row
20 Toes-to-Bar
20 Calorie Row
20 DB Squat Cleans, 50#/35#
Workout Tip
Each station should not take you more than 90 seconds to complete, scale as needed!