Warm-Up
8 Minutes of Movement
30 Jumping Jacks
30 High Knees
30 Butt Kickers
14 Lunges
14 Ring Rows
7 Air Squats
7 Strict Pull-Ups
Strength
Back Squat
3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
Then take 85% of your 3@RPE8 weight and perform 3 repetitions every minute on the minute for 3 rounds. Objective: Build to an RPE of 8 for 3 repetitions in the Back Squat, then take 15% off that load and perform 3 repetitions every minute on the minute with that load. Example (Build to 100lbs for a 3 rep at RPE 8. Then perform 85lbs for 3 repetitions every minute on the minute for 3 rounds. In this set, 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 bodyweight workout.
Variation A:
For Time:
15-14-13-12-11-10
Pull-Ups
Hand Release Push-Ups
30-28-26-24-22-20
Sit-Ups
Back Rack Lunges, 95#/65#
Variation B:
For Time:
15-14-13-12-11-10
V Ups
Tuck Ups
Sit-Ups
30-28-26-24-22-20
Mountain Climbers
Side To Side Mountain Climbers
Walking Lunges
Workout Tip
For Variation A, complete 15 repetitions of the pull ups and push ups, then move to the 30 repetitions of sit ups and back rack lunges. Follow the format until the last set of 2o back rack lunges. Load for the barbell should be moderate to light.