Warm-Up
A) 2 rounds:
200m Run
10m Bear Crawl
10 Push-Ups
10m Bear Crawl
200m Row
B) 2 Rounds:
10 Knee Raises
5 Burpees
Strength
Bench Press
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 Bench Press for 2 sets.
Workout
800m Run
40 GHD Sit-Ups
20 Bar Dips
400m Run
40 Toes-to-Bar
10 Bar Dips
200m Run
40 Knee Raises
5 Bar Dips
Workout Tip
Toes/GHD/Knee Raises: choose a variation or variations you can complete in sets of 10 or more each set.
Bar Dips: you should be able to complete 5-10 reps each set. Scale as needed.