Warm-Up
A) 3 Rounds:
10 Cal Row
10 Dumbbell Power Cleans
10 Dumbbell Deadlifts
10 Walking Lunges
B) 3 rounds with an empty bar:
5 Back Squats
5 Good Mornings
10 Lunges
5 Strict Press
Strength
Back Squat
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×3
Strength Tip
Objective: build to an RPE of 8 for 5 repetitions in the Back Squat for 3 sets.
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
5 Rounds:
16 Calorie Row
16 Dumbbell Lunges, 50#/35#
16 Dumbbell Hang Power Cleans, 50#/35#
Workout Tip
For the dumbbell movements, each section should be completed in 2 sets or less. Scale load as needed.