Warm-Up
2 Rounds:
200m Row
10 Russian Swings
10 Air Squats
10 Sit-Ups
10 Wall Balls
Strength
Front Squat
2 Reps @ RPE6
2 Reps @ RPE7
2 Reps @ RPE8
2 Reps @ RPE9
Note: perform all repetitions without letting go of the bar for each set. Keep tension in the hamstrings for all repetitions.
Objective: Build to an RPE of 9 for 2 repetitions in the Front Squat for 1 set.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
Every 3 Minutes for 8 Rounds, alternating station A and Station B:
Station A:
500m Row
Station B:
2 Rounds:
15 Wall Balls, 20#/14#
15 Kettlebell Swings, 53#/35#
Variation B
Every 3 Minutes for 8 Rounds, alternating station A and Station B
Station A:
400m Run
Station B:
2 Rounds:
20 Air Squats
15 Sit-Ups
10 Handstand Push-Ups
Workout Tip
For Variation A and B make sure to have at least 30 seconds of rest in each station. Scale distance or reps as needed.