Warm-Up
2 Rounds
400m Run
20 Walking Lunges
20 Knee Raises
20 Air Squats
Strength
Reverse Barbell Lunges
8 reps @ RPE 6
8 reps @ RPE 7×3
Objective: Build to an RPE of 7 for 8 repetitions in the Reverse Barbell Lunge for 3 sets of 8 repetitions. Stand in the front rack position with legs extended and under the hips. For each repetition, step backward into a lunge position then stand with legs extended under the hips and repeat for 8 repetitions per leg
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 bodyweight workout.
Variation A:
5 Rounds For Time:
21 Wall Balls, 20#/14#
14 Calorie Row
7 Bar Muscle-Ups
Variation B:
5 Rounds For Time:
20 Jumping Squats
400m Run
80 Mountain Climbers
Workout Tip
In both Variation A and Variation B, make sure each section of the workout is completed in 2 sets or less. For Bar Muscle-Ups, scale to Chest-to-Bar Pull-Ups or Pull-Ups.