30 seconds Bar Hang
30 seconds Hollow Hold
B) 1 Round:
20 Ring Rows
3 sets x 5 repetitions @ RPE 7
3 sets x 8 repetitions @ RPE 7
Objective: build to an RPE of 7 for both the weighted pull-ups and the strict pull-ups. If Pull-ups are challenging for you, scale to the most difficult pulling variation for 5 repetitions and then a less difficult variation for 8 repetitions.
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.
Kettlebell Swings, 53#, 35#
Run: you should complete the run in 4 minutes or less, scale as needed.
Kettlebell Swings: you should choose a weight you can complete in unbroken sets.
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