Warm-Up
2 Rounds:
400m Run
20 Walking Lunges
20 Knee Raises
20 Air Squats
Strength
Reverse Barbell Lunges
8 reps @ RPE 6
8 reps @ RPE 7×2
Objective: Build to an RPE of 7 for 8 repetitions in the Reverse Barbell Lunge for 2 sets of 8 repetitions. Stand in the front rack position with legs extended and under the hips. For each repetition, step backward into a lunge position then stand with legs extended under the hips and repeat for 8 repetition per leg
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:
Every 4 Minutes x5:
400m Run
20 Wall balls, 20#/14#
10 Toes to Bar
Variation B:
Every 4 Minutes x5:
400m Run
20 Jumping Lunges
20 Sit-Ups
Workout Tip
In both Variation A, and Variation B, make sure to have at least 30 seconds of rest each round.