Warm-Up
3 Rounds:
40 Mountain Climbers
20 Chest Taps
10 Push-Ups
5 Strict Pull-Ups
10 Air Squats
20 Jumping jacks
40 Second Plank Hold
Strength
Superset A and B then rest 3 minutes.
A.
Bench Press
12@ RPE7 x3
B.
Barbell Bent Over Row
12@ RPE7 x3
Note: set up 2 bars. You should build to a weight that is challenging for both movements for an RPE of 7 out of 10.
You will perform 12 Bench Presses followed by 12 Bent Over Rows. After both movements are complete, rest for 3 minutes.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
3 Rounds For Time:
4 Minute Clock
500m Row
Then AMRAP:
3 Hang Power Cleans, 135#/95#
6 Push-Ups
9 Air Squats
– Rest 2 Minutes
Variation B
3 Rounds:
4 Minute Clock
400m Run
Then AMRAP
3 Broad Jumps
6 Push-Ups
9 Air Squats
– Rest 2 Minutes