Warm-Up
A) EMOM x 12 min:
150m Row
B) 10 Calorie Bike
C) 2 Rounds:
5 Air Squats
20M Butt Kickers
5 Air Squats
Strength
Back Squat
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then 90% of 5@ RPE9 for 2 more sets
Strength Tip
Objective: build to an RPE of 9 for 5 repetitions in the Back Squat, then perform 2 additional sets of 5 repetitions at 90% of your 5@ RPE9 of the day!
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
For Time:
30 Wall Balls, 24#/14#
30 Calorie Row
10 Burpees
30 Wall Balls, 24#/14#
30 Calorie Row
20 Burpees
30 Wall Balls, 24#/14#
30 Calorie Row
30 Burpees
Workout Tip
Wall Balls: you should use a load that you can complete in sets of 10 each time you grab the ball.