Warm-Up
A) Every Minute on the Minute x 8 minutes
Odd minutes:
5 Strict Press with an empty bar + 10 Air Squats
Even minutes:
10 Step Ups on a Box + 10 Ring Rows
B) 2 Rounds:
200m Row
– Rest 60 Seconds
Strength
Back Squat
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Strength Tip
Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump.
Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.
Workout
“EMOMDAY”
Fight Gone Bad
Three rounds of:
Wall Ball, 20-pound ball, 10 ft target (reps)
Sumo Deadlift High Pull, 75 pounds (reps)
Box Jump, 20″ box (reps)
Push Press, 75 pounds (reps)
Row (calories)
REST
Workout Tip
In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. After rest, move to the next station immediately for the best score. One point is given for each rep, except on the rower where each calorie is one point.