Warm-Up

A) 4 rounds:

50m Walk
150m Run

B) 2 rounds:

10 Ring Rows
10 Sit-Ups
10 Dumbbell Strict Press

Strength

A. Pushing Variation:

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8
8 @ RPE 9

B. Pulling Variation
Strict Weighted Pull-Ups
Strict Pull-ups or Ring Rows
Kipping Chest-to-Bar Pull-Ups

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8
8 @ RPE 9

Strength Tip

Objective: build strict shoulder strength, and to take time and work on the pulling movements.
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

With a Partner complete the following:

Buy-in:

2x400m Run (Alternate every 400m)
4x200m Run (Alternate every 200m)

Then, 4 Rounds:

40 Kettlebell Swings
Alternate every 10 Repetitions)
20 Toes-to-Bar
(Alternate Every 5 Repetitions)
10 Burpees to a target
(Alternate Every 5 repetitions)

Workout Tip

If you do not have a partner, complete the workout in the following format.
Buy-in:

400m Run
– Rest 2 minutes
200m Run
– Rest 1 minute
Then, 4 Rounds:

20 Kettlebell Swings
10 Toes-to-Bar
5 Burpees to a target

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