Warm-Up
3 Rounds:
12 Calorie Row
6 Strict Pull-Ups
12 Wall Balls, 20#/14#
6 Burpees
Strength
Touch and Go Deadlifts
3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
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 3 repetitions in the touch and go Deadlifts for 1 set of 3 repetitions at RPE8
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
Every Minute on The Minute For 12 rounds:
Odd Minutes:
2-4 Bear Complexes, 95#/65#
Even Minutes:
12/10 Calorie Row
Variation B:
Every Minute on The Minute For 12 rounds
Odd Minutes:
8- 10 Burpee Broad Jumps
Even Minutes:
200m Run
Workout Tip
For Variation A, 1 Repetition of the Bear Complex is:
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press.