Warm-Up
A) 2 rounds:
150m Row
15 Air Squats
150M Row
20 Lunges
B) 3 rounds:
10 Kettlebell Swings
10 Goblet Squats
10 Back Extensions
Strength
3-Second Pause Back Squat
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
-10% of 5@9 and complete one more set of 5 repetitions.
Strength Tip
Objective: build to an RPE of 9 for 5 repetitions in the Back Squat. The pause will be for a 3 count at the bottom of the squat. After the 5@9 set, take off 10% of the bar and complete 1 additional lighter set at 5 repetitions.
Workout
3 Rounds of:
4-Minute Clock
400M Run
Then, Max rounds:
5 Hand Release Push-Ups
10 Kettlebell Lunges, 53#/35#
– Rest 2 Minutes
Workout Tip
You will start a 4-minute clock, then complete a 400m run, in the remainder of that 4 minutes you will complete as many rounds of the following 2 movements. After the 4 minutes is complete, rest 2 minutes and repeat for a total of 3 rounds.