Warm-Up
A) 2 Rounds:
200m Run
200m Row
20 Sit-Ups
B) 3 Rounds:
10 Kettlebell Swings
10 Overhead Squats with an empty bar
10 Strict Press with an empty bar
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
For Time
200m Row
30 One-Legged Squats
200m Run
30 Hand-Release Push-Ups
200m Row
20 One-Legged Squats*
200m Run
20 Hand-Release Push-Ups
200M Row
10 One-Legged Squats
200M Run
10 Hand-Release Push-Ups
Workout Tip
Row/Run: make sure to alternate each round of running and rowing.
One-Legged Squats: scale to high box step-ups if needed or walking lunges if further scaling is needed.