Warm-Up
8 Minutes of Movement
10 Air Squats
10 Ring Rows
5 Burpees
10 Wall Balls
5 Strict Pull-Ups
Strength
Front Squat
2 Reps @ RPE 5
2 Reps @ RPE 6
2 Reps @ RPE 7
2 Reps @ RPE 8×1
Objective: Build to an RPE of 8 for 2 repetitions in the Front Squat or 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:
For Time:
20-18-16-14-12-10
Wall Balls, 20#/14#
Pull-Ups
Burpees
Variation B:
For Time:
20-18-16-14-12-10
Close Grip Push-Ups
V-Ups
Burpees
Workout Tip
For Variation A and Variation B, make sure all movements are completed in 3 sets or less, scale as needed.