Warm-Up
3 Rounds:
10 Down-Ups
20 Mountain Climbers
10 Air Squats
20 Sit-Ups
Strength
Back Squat
5 rep @ RPE 6
5 rep @ RPE 7
5 rep @ RPE 8×2
Objective: Build to an RPE of 8 for 5 repetitions in the Back Squats for 2 sets of 5 repetitions.
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 a bodyweight workout.
Variation A:
14 Minute AMRAP
7 Chest-To-Bar Pull-Ups
7 Bar Dips
14 Wall Balls, 20#/14#
14 Sit-Ups
Variation B:
14 Minute AMRAP
7 Down-Ups
7 Handstand Push-Ups
14 Single-Leg Squats
14 Sit-Ups
Workout Tip
For both variations, try and complete all movements in unbroken sets. Scale movement as needed.