A) 3 minutes Row
12 Ball Slams
9 Ball Slams
6 Ball Slams
B) 2 Rounds:
2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8×2 sets
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.
Objective: build to an RPE of 8 for 2 sets of 2 repetitions with every weight jump.
The bar should be one inch lower. Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Lift the bar, staying over the bar and having the weight in the middle of your foot the whole time. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Repeat as needed.
3 Rounds For Time:
21 Kettlebell Swings, 24kg/16kg
This is a benchmark workout. Compare to the last time you performed it.
Run: should not take you more than 2:30 seconds to complete, scale distance to 200m if needed
Kettlebell Swings: you should be able to complete each round of kb swings in 2 sets or less, scale load as needed.
Pull-Ups: this station should not take you more than 60 seconds to complete. Scale repetitions as needed.