Warm-Up
A) 2 Rounds:
400m Run
20 Sit-Ups
10 Front Squats, with an empty bar
B) 3 rounds:
8 Wall Balls
16 Step-Ups, 8 each leg
Strength
Overhead Squat
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2 rounds
Objective: build to an RPE of 8 for 5 repetitions in the Overhead Squat for 2 sets.
Strength Tip
Using a squat rack, place the bar on your back, with your hands in your overhead squat/ snatch grip. Push the bar overhead with your arms locked out, and squat down until the hip crease is below parallel.
Workout
2 Rounds:
20 One-Legged Squats
400m Run
2 rounds:
20 Burpees
40 Wall Balls, 20/14
Workout Tip
One-Legged Squats: scale to high box step-ups if needed.
Wall Balls: each set of wall balls should not take more than 2 minutes each round. Scale as needed.