Warm-Up
2 Rounds:
15 Calorie Row
15 Ring Rows
15 GHD Sit-Ups
15 Hand Release Push-Ups
Strength
Push Press
8 reps @ RPE 6
8 reps @ RPE 7×2
Objective: Build to an RPE of 7 for 8 repetitions in the Push Press for 2 sets of 8 repetitions. Stand in the front rack position with legs extended and under the hips. For each repetition, dip down, maintaining an upright position, and aggressively drive with the legs and press the bar straight overhead.
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:
3 Rounds For Time:
30 Calorie Row
15 Chest to Bar Pull-Ups
15 Handstand Push-Ups
Variation B:
3 Rounds For Time:
30 Broad Jumps
15 Chest to Bar Pull-Ups, if we do not have a pull-up bar, perform 50 Mountain Climbers
15 Handstand Push-Ups
Workout Tip
For Variation A and B make sure to choose a rep range that you can complete in sets of 3 or more.