500m Row

Then, 2 rounds:
12 Lunges
12 Step-Ups, on box

B) 3 rounds:

10 Wall Balls
10 Ring Rows
1 min Plank


Back Squat

3@ RPE 6
3@ RPE 7
3@ RPE 8×3 sets

Objective: build to an RPE of 8 for 3 sets of 3 repetitions with every weight jump.

Strength Tip

Back Squats: keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

In this set, we use 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.



20 Burpees
40 Dumbbell Lunges
20 Toes-to-Bar
40 Wall Balls 20#/14#

RX+: 50#/35#
RX: 35#/25#
AX: 25#/15#. Knee Raises

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want.
This workout is a chipper. Star at the top of the movement, and in order, complete all the repetitions listed.

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