Warm-Up
3 Rounds:
12 Ring Rows
12 Knee Raises
12 Air Squats
12 Sit-Ups
12 Calorie Bike
Strength
Front Squat
4 Reps @ RPE5
4 Reps @ RPE6
4 Reps @ RPE7
4 Reps @ RPE8x2
Objective: build to an RPE of 8 for 4 repetitions in the Front Squat or 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 Minute AMRAP:
1 Rope Climb
10 Wall Balls, 20#/14#
10 GHD Sit Ups
10 Calorie Bike
Variation B
20 Minute AMRAP:
5 Broad Jumps
10 Hand Release Push Up Wide
15 V Ups
5 Broad Jumps
10 Hand Release Push Up Close
15 Sit-Ups
Workout Tip
For Variation A, make sure the load is moderate and all sets are completed in 2 sets or less. Scale as needed.