Warm-Up
5 Rounds:
10 Calorie Row
10 Walking Lunges
10 Hand Release Push-Ups
Strength
Bench Press
5 rep @ RPE 6
5 rep @ RPE 7
5 rep @ RPE 8×2
Objective: Build an RPE of 8 for 5 repetitions in the Bench Press for 2 sets of 5 repetitions.
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 a bodyweight workout.
Variation A:
For Time:
10 DB Lunges, 50#/35#
10 DB Push Press, Right
10 DB Lunges
10 DB Push Press, Left
30 Calorie Row
10 DB Lunges
10 DB Push Press, Right
10 DB Lunges
10 DB Push Press, Left
20 Calorie Row
10 DB Lunges
10 DB Push Press, Right
10 DB Lunges
10 DB Push Press, Left
10 Calorie Row
Variation B:
For Time:
4 Rounds:
400m Run
20 Forward Lunges
20 Sit-Ups
20 Reverse Lunges
Workout Tip
For variation A. Make sure dumbbells are completed in unbroken sets of 10 for every round. Scale as needed.