Warm-Up
8 Minutes of Movement
60 High Knees
60 Butt Kickers
12 Wall Balls
12 Russian Swings
12 Sit Ups
Strength
Back Squat
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2
Objective: Build to an RPE of 8 for 5 repetitions in the back Squat for 5 reps for 2 sets at an RPE8.
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:
15 Minute AMRAP
12 Wall Balls, 20#/14#
9 Toes to Bar
6 Kettlebell Swings, 70#/53#
Variation B:
Every Minute On the Minute for 20
Rounds
Minute 1:
30 Air Squats
Minute 2:
30 Butt Kickers
30 High Knees
Minute 3:
30 Sit Ups
Minute 4:
30 Butt Kickers
30 High Knees
Workout Tip
For Variation A, make sure all movements are completed in unbroken sets. Scale toes to bar to v ups or knee raises.