SAMPLE PROGRAM — WEEK 1, DAY 2

STRENGTH:

Overhead Press: 5 Sets x 5 Reps

Set 1: RPE 7
Set 2: RPE 7
Set 3: RPE 8
Set 4: REP 8
Set 5: REP 7

Up to a 2-Minute Rest between each set

(5-Minute Rest, after above)

PERFORMANCE:

For Time:
21-Cal Row
21 Burpees (Scale: Push-up from knees)
18-Cal Row
18 Burpees (Scale: Push-up from knees)
15-Cal Row
15 Burpees (Scale: Push-up from knees)
12-Cal Row
12 Burpees (Scale: Push-up from knees)
9-Cal Row
9 Burpees (Scale: Push-up from knees)
6-Cal Row
6 Burpees (Scale: Push-up from knees)
3-Cal Row
3 Burpees (Scale: Push-up from knees)

(5-Minute Rest, after above)

(Optional) Auxiliary:

3-Round AMRAP:
AMRAP Dumbbell Bicep Curls
(Transition)
AMRAP Dumbbell Tricep Extensions
(1-Minute Rest)

Suggested Male Dumbbell (BC) Weight: 20-40# DBs
Suggested Female Dumbbell (BC) Weight: 10-25# DBs
Suggested Male Dumbbell (TE) Weight: 30-50# DB
Suggested Female Dumbbell (TE) Weight: 15-30# DB