Warm-Up
3 Rounds:
10 Step-Ups
5 Strict Pull-Ups
10 Hand Release Push-Ups
5 Box Jumps
Strength
Superset A and B then rest 3 minutes.
A. Bench Press
8 @ RPE 6
8 @ RPE 7
8 @ RPE 8
B. Barbell Bent Over Row
8 @ RPE 6
8 @ RPE 7
8 @ RPE 8
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 8 Bench Presses followed by (8) Bent Over Rows. After both movements are complete, rest for 3 minutes.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
For Time: 5 Rounds
10 Box Jumps, 24”/20”
1 Rope Climb
Then,
5 Rounds:
10 Kettlebell Swings, 53#/35#
10 Hand Release Push-Ups
Variation B:
Every Minute on the Minute for 14 Rounds:
Odd Minutes – 00:40 Plank
Even Minutes- 00:15 Sit-Ups
Workout Tip
For Variation A, Scale Rope Climbs to 3 Strict Pull-Ups if needed. For Variation B, Make sure in each station to have at least 20-seconds of rest.