A) 15 Calorie Row:

15m Butt Kickers
15m Bear crawl
15m Butt Kickers
15 Calorie Row

B) 3 Rounds:

5 Dumbbell Power Cleans
10 Sit-Ups



5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
-90% of [email protected] for 2 sets x 5 reps

Strength Tip

Objective: build to an RPE of 9 for 2 sets of 5 repetitions with every weight jump. Then multiply 90% of your [email protected] for 2 more sets of 5 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.


10 Rounds For Time:

200m Run
8 Dumbbell Snatches, 53#/35#
4 Toes-to-Bar

RX: as is
AX: 35#/25#

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 a little more dose of the good stuff.

DB: You should choose a dumbbell weight that you can complete all the repetitions in 1 set. Scale as needed.

Toes to bar: Scale to knee raises if needed. You should complete each round of toes to bar in 1 unbroken set.

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