Warm-Up
A) Every 90 seconds x 4 rounds:
200m Run
B) 3 rounds:
8 Step-Ups, on a high box
4 Box Jumps
10 Dumbbell Push Press
10 Sit-Ups
Strength
Deadlift
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then 90% of 5@RPE9 for 2 more sets
Objective: build to an RPE of 9 for 5 repetitions in the Deadlift, then perform 2 additional sets of 5 repetitions at 90% of your 5@ RPE9 of the day!
Workout
4 Rounds:
5 High Box Jumps, 30/24
10 Toes-to-Bar
15 Kettlebell Swings 53#/35#.
200m Run
Workout Tip
Box Jump: you should scale to a height that is slightly challenging than what you usually would jump on.
Toes-to-Bar/ Kettlebell Swings: you should be able to complete each round of toes to bar in 2 sets or less. Scale as needed.