Warm-Up
10 Minutes of Movement
30 Jumping Jacks
15 Air Squats
30 Mountain Climbers
15 Dumbbell Push Presses
30 Walking Lunges
Strength
Back Squat
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8 x 1
Objective: Build to an RPE of 8 for 5 repetitions in the Back Squat.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A:
15 Minute AMRAP
15 Wall Balls, 20#/14#
12 Toes-to-Bar
9 Handstand Push-Ups
Variation B:
15 Minute AMRAP
20 Jumping Squats
20 V-Ups
10 Handstand Push-Ups
Workout Tip
For variation A, make sure that load and movements are completed in 3 sets or less. Scale load and or repetitions as needed.