Warm-Up
Every Minute on the Minute for 8 rounds:
Odd Minutes:
40 seconds of Double-Unders for practice
Even Minutes:
40 seconds of 1-second ause Air Squats
Strength
Back Squats
4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8X3
Objective: Build to an RPE of 8 for 4 repetitions in the Back squats for 3 sets of 4 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 bodyweight workout.
Variation A:
4 Rounds
3 Minutes AMRAP:
10 Wall Balls. 20#/14#,
20 Kettlebell Swings, 53#/35#
40 Double-Unders
1 Minute Rest
Variation B:
4 Rounds
3 Minutes AMRAP:
10 Push-Ups
20m Bear Crawl
40 High Knees
1 Minute Rest
Workout Tip
For both variations, make sure to pick up where you left off after the 1-minute rest.