Warm-Up
14 Calorie Row
14 Air Squats
14 Lunges
14 Calorie Row
14 Wall Balls
14 Sit-Ups
14 Calorie Row
14 Ring Rows
14 Pull-Ups
Strength
Back Squat
3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8×2
Objective: Build to an RPE of 8 for 3 repetitions in the Back Squat for 2 sets.
In this 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 a bodyweight workout.
Variation A
16 Minute AMRAP:
16 Wall Balls, 20#/14#
16 Calorie Bike
16 Pull-Ups
16 Calorie Row
Variation B
16 Minute AMRAP:
16 Air Squats
16 Jumping Squats
16 Sit-Ups
16 V Ups
16 Lunges
16 Jumping Lunges
16 Sit-Ups
16 V Ups
Workout Tip
For Variation A, wall balls and pull-ups should be completed in 2 sets or less. Scale as needed.