Warm-Up
2 Rounds for quality:
30 Jumping Jacks
30 Butt Kickers
30 High Knees
10 Walking Lunges
10 Air Squats
Strength
Back Squats
4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8 for 3 sets
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 4 repetitions in the Back Squats for 2 sets of 4 repetitions.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
Every Minute on The Minute for 16 Rounds:
Odd Minutes:
10 Burpees
5 Overhead Squats, 95#/65#
Even Minutes:
15/12 Calorie Row
Variation B:
Every Minute on The Minute for 16 Rounds:
Odd Minutes
6 Burpees
12 Jumping Lunges
Even Minutes:
200m Run
Workout Tip
For both variations, make sure to have 15-20 seconds of rest.