Warm-Up
6 Minutes of movement:
20 Jumping Jacks
20 Mountain Climbers
10 Step-Ups on a box
10 Reverse Lunges
5 Burpees
Strength
Reverse Barbell Lunges
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 Reverse Barbell Lunge for 2 sets of 5 repetitions.(5 each leg). Stand in the front rack position with legs extended and under the hips. For each repetition, step backward into a lunge position then stand with legs extended under the hips and repeat for 5 repetition per leg
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:
12 Minutes AMRAP:
10 Burpee Step-Ups, 20″/20″, 50#/35#
200m Run
10 DB Walking Lunges, 50#/35#
200m Run
Variation B:
12 Minute AMRAP:
10 Broad Jumps
200m Run
10 Handstand Push-Ups
200m Run
Workout Tip
For Variation A, Make sure you choose a load that you can complete in 2 sets for all movements.