Warm-Up
A) 2 Rounds:
200m Row
20 Russian Swings
10 Hand Release Push-Ups
B) 2 Rounds:
12 Windmills
12 Ball Slams
12 Walking Lunges
Strength
Every 75 seconds x 8 rounds:
2 Split Jerks at RPE 7
Objective: build to an RPE of 7 for 2 split jerks every 75 seconds.
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
21-15-9-15-21:
Bench Press, 95#/65#
Calorie Row
Sit-Ups
Workout Tip
This should be moderate to light weight, scale as needed to complete sets of 6-9 repetitions each round.