Warm-Up
7 Minutes of Movement
20 Jumping Jacks
10 Lunges
20 Mountain Climbers
10 Empty Bar Front Squats
20-Second Row at RPE 8
Strength
Front Squat
2 rep @ RPE 8 x 1
Then 1 set of 8 repetitions at 80% of 2 rep @ RPE 8.
Objective: Build to an RPE of 8 for 2 repetitions in the Front Squats for 1 set of 2 repetitions. Once you completed your 2 @ RPE 8, take 80% of that load and complete 1 more additional set of front squats for 8 repetitions.
EX:
200lbs for 2 repetitions at RPE 8
Then .80% x 200lbs = 160
160lbs for 8 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:
Every 2 Minutes for 8 Rounds
15 Wall Balls, 20#/14#
15 Calorie Row
Variation B:
Every 2 Minutes for 8 Rounds
15 Air squats
30-Second Plank
15 Air Squats