Warm-Up
3 Rounds:
10 Calorie Row
10 Walking Lunges
10 Dumbbell Push Presses
10 Air Squats
Strength
Back Squats
3 Reps @ RPE5
3 Reps @ RPE6
3 Reps @ RPE7
3 Reps @ RPE8x2
Objective: build to an RPE of 8 for 3 repetitions in the Back squats 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
20-18-16-14-12-10 For Time:
Dumbbell Power Cleans, 50#/35#
Dumbbell Lunges, 50#/35#
Calorie Row
Variation B
6 Rounds For Time:
20 Walking Lunges
1 Minute Plank after each round
1 Minute Rest after each plank
Workout Tip
For Variation A, make sure dumbbells are moderately loaded. Each set should be completed in 2 sets or less.