Warm-Up
3 Rounds:
7 Push-Ups
7 Ring Rows
7 Sit-Ups
14 Air Squats
14 calorie Row
Strength
Superset A and B then rest 3 minutes:
A.
Ring or Bar Dips
10 Reps@ RPE5
10 Reps@ RPE6x3
B.
Strict or Chest-to-Bar Pull-Ups
10 Reps@ RPE5
10 Reps@ RPE6x3
Strength Tip
After both movements are complete, rest for 3 minutes. Build to 3 sets of 10 in an RPE 6 for both movements A total of 4 working sets completed.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
7 Minute AMRAP:
7 Bench Press, 135#/95#
14 Dumbbell Deadlifts, 50#/35#
14 Air Squats
– 3 Minutes Rest:
7 Minute AMRAP:
7 Toes-to-Bar
14 Sit-Ups
14 Calorie Row
Variation B
7 Minute AMRAP:
7 Close Grip Push-Ups
14 Broad Jumps
14 Air Squats
– 3 Minute Rest
7 Minute AMRAP
7 V Ups
14 Sit-Ups
21 Second Plank Hold
Workout Tip
For variation A, make sure bench press load and deadlift load are moderate to light and each set is completed in an unbroken set each round. Scale as needed.