Warm-Up
8 Minutes of Movement
20 High Knees
20 Butt Kickers
200m Run
10 Air Squats
10 Reverse Lunges
Strength
Front Squat
4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8×1
Objective: Build to an RPE of 8 for 4 repetitions in the front Squat for 4 reps. 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 bodyweight workout.
Variation A:
2 Rounds:
8 Minute Clock
800m Run
Then AMRAP:
8 Hang Power Snatches 75#/55#
8 Back Rack Reverse Lunges, 75#/65#
2 Minute Rest
Variation B:
2 Rounds:
8 Minute Clock
800m Run
Then AMRAP
8 Handstand Push-Ups
8 Single Leg Squats
2 Minute Rest
Workout Tip
For Variation A and B, make sure the run section does not take more than 5 minutes to complete. Scale as needed.