Warm-Up
7 Minutes of Movement:
40 Singles
20 Doubles
20 Walking Lunges
10 Wall Balls
Strength
Back Squats
5 Reps @ RPE5
5 Reps @ RPE6
5 Reps @ RPE7
5 Reps @ RPE8x2
Objective: build to an RPE of 8 for 5 repetitions in the Back Squat for 2 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
4 Rounds of:
400m Run
20 Dumbbell Walking Lunges, 50#/35#
20 Dumbbell Hang Snatches, 50#/35#
40 Double Unders
– Rest 2 Minutes
Variation B
3 Rounds:
400m Run
20 Walking Lunges
20 Down Ups
10 Close Grip Push-Ups
20 Down Ups
20 Walking Lunges
400m Run
– Rest 2 Minutes
Workout Tip
For Variation A, make sure the load on the dumbbells is moderate. Each set of lunges and snatches should be completed in 2 sets or less.