Warm-Up
3 Rounds
1 Minute Row at RPE6
15 Air Squats
15 Dumbbell Press
15 Ball Slams
Strength
Squat Clean
2 Repetitions Every 90 seconds on the Minute for 10 Rounds building to an RPE of 9 on your final lift.
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.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
For Time:
40 Calorie Row
20 Deadlifts, 155#/105#
10 Front Squats,155#/105#
5 Shoulder to Overhead, 155#/105#
10 Front Squats, 155#/105#
20 Deadlifts, 155#/105#
40 Calorie Row
Variation B:
For Time:
400m Run
40 Down Ups
20 Jumping Lunges
20 Lunges
20 Jumping Lunges
40 Down Ups
400m Run
Workout Tip
For Variation A, Make sure you choose a load that you can complete in 2 sets for all movements.