A) 2 Rounds:
Then, 2 Rounds:
B) 2 Rounds:
30 Second Plank in a push-up
4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8×2
Here 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.
Objective: build to an RPE of 8 for 2 sets of 4 repetitions with every weight jump.
Bench Press: lay on a bench, with your eyes level with the barbell overhead. Grab an even grip slightly outside of your shoulders. The bar should be in the heel of your palm. Squeeze your shoulder blades together, and plant your feet into the ground. Take the bar off the rack. Bring the bar down slowly (3-second descent) to your chest and repeat as needed.
Every 4 Minutesx4 rounds:
20 Hand Release Push-Ups
10 Chest to Bar Pull-Ups
Run: the run should not take more than 2 minutes to complete.
Push-Ups/Pull-Ups: these stations should be unbroken sets and completed in less than 90 seconds. Scale as needed.