Warm-Up
3 Rounds:
20 Jumping Jacks
20 Ring Rows
20 Jumping Jacks
10 Hand Release Push-Ups
20 Jumping Jacks
5 Strict Pull-Ups
Strength
Superset A and B then rest 3 minutes.
A.
Bench Press
12@ RPE7 x3
B.
Barbell Bent Over Row
12@ RPE7 x3
Note: set up 2 bars. You should build to a weight that is challenging for both movements for an RPE of 7 out of 10. You will perform 12 Bench Presses followed by 12 Bent Over Rows. After both movements are complete, rest for 3 minutes.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
For Time:
400m Run
Then, 15-12-9-6:
Wall Balls, 20#/14#
Pull-Ups
Then,
400m Run
15-12-9-6:
Sit-Ups
Hand Release Push-Ups
Then,
400m Run
Variation B
For Time:
400m Run
Then,15-12-9-6:
Jumping Squats
Handstand Push-Ups
Then,
400m Run
15-12-9-6:
Sit-Ups
V Ups
Then,
400m Run
Workout Tip
For Variation A, make sure wall balls are completed in 2 sets or less, scale load as needed. If needed scale pull-ups to ring rows for double the repetitions.