Warm-Up
4 Rounds:
10 Calorie Row
10 Air Squats
10 Russian Kettlebell Swings
10 Ring Rows
Strength
Touch and Go Deadlifts
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×1
Strength Tip
Here 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.
Objective: Build to an RPE of 8 for 5 repetitions in the touch and go Deadlifts for 1 set of 5 repetitions.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
For Time:
30-20-10
Calorie Rower
Wall Ball, 20#/14#
Pull-Ups
Variation B:
3 Rounds:
25 Broad Jumps
25 Jumping Squats
25 V-Ups
Workout Tip
For Variation A, make sure to perform wall balls and pull-ups in sets of 10 or more repetitions each round. Scale load or repetitions as needed.