Warm-Up
2 Rounds:
50 Mountain Climbers
10 Pause Air Squats
10 Dumbbell Thrusters
Strength
Front Squat
4 Reps @ RPE5
4 Reps @ RPE6
4 Reps @ RPE7
4 Reps @ RPE8x2
Objective: build to an RPE of 8 for 4 repetitions in the Front Squat or 2 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
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
10-8-6-4-2 For Time:
Deadlift,135#/95#
Hang Squat Clean, 135#/95#
Push Press, 135#/95#
Variation B
20-16-12-8-4 For Time:
V Ups
Close Grip Push-Ups
Sit-Ups
Wide Grip Push-Ups
Workout Tip
For Variation A, make sure the load is moderate and all sections are completed in 2 sets or less. Scale load as needed.