Warm-Up
7 Minutes of Movement
10 Cal Bike
10 Dumbbell Snatches
10 Ring Rows
10 Burpees
Strength
Push Press
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2
Objective: Build to an RPE of 8 for 5 repetitions in the Push Press for 2 sets of 5 repetitions. Stand in the front rack position with legs extended and under the hips. For each repetition, dip down, maintaining an upright position, and aggressively drive with the legs and press the bar straight overhead.
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:
Every 2 Minutes x 8
12 Chest to Bar Pull-Ups
12 Wall Balls, 20#/14#
Max Burpees
Rest 2 Minutes
Variation B:
Every 2 Minutes x 8
12 Air Squats
12 Sit-Ups
Max Burpees
Rest 2 Minutes
Workout Tip
For Variation A, Make sure you can complete wall balls and pull-ups in unbroken sets. Scale as needed.