Warm-Up
4 Rounds:
40 Singles
20 Double Unders
10 Russian Swings
5 Strict Pull-Ups
Strength
Deadlift
5 Reps @ RPE5
5 Reps @ RPE6
5 Reps @ RPE7
5 Reps @ RPE8x3
Objective: build to an RPE of 8 for 5 repetitions in the Deadlift for 3 sets.
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 a bodyweight workout.
Variation A
Every 3 Minutes for 4 Rounds:
20 Wall Balls, 20#/14#
15 Calorie Row
10 Toes-to-Bar
Variation B
Every 3 Minutes for 4 Rounds:
20 Walking Lunges
200m Run
20 V-Ups