Warm-Up
3 Rounds:
200m Run
10 Air Squats
5 Wall Balls
10 Russian Swings
5 American Swings
Strength
Back Squats
3 Reps @ RPE 5
3 Reps @ RPE 6
3 Reps @ RPE 7
3 Reps @ RPE 8
3 Reps @ RPE 9×1
Objective: build to an RPE of 9 for 3 repetitions in the Back Squats for 1 set.
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 bodyweight workout.
Variation A:
20 Minute AMRAP:
20 Wall Balls, 20#/14#
20 Kettlebell Swings, 53#/35#
400m Run
Variation B:
20 Minute AMRAP:
400m Run
20 Air Squats
10 Burpee Broad Jumps
Workout Tip
For Variation A, make sure all wall balls and kettlebell swings are completed in 2 sets or less each round. Load for both should be moderate.