Thursday 01/02/2025

Good Morning MEF, New Year-new day, rattle the cage!

Strength: Chest & Back

1A. DB Bench Press 4x8 @ 6 RPE

1B. DB Single Arm Row 4x10 @ 6 RPE

Super Set:

2A. Bicep Curls 3x8

2B. Tricep Straight Arm Kickback 3x8 (VIDEO)

Conditioning: 12 Minute AMRAP

36 Shoulder Taps

12 Wall Balls (20/14) (14/10)

12 KB Deadlifts (55/45) (45/35)

36 Double Unders / 72 Singles

PROGRAM NOTE: WHAT IS RPE? (you will see more RPE sets programmed moving forward)

RPE—Rate of Perceived Effort—is a subjective measurement of how hard someone feels they are working during physical activity. RPE can be a helpful way to get accustomed to how your body feels during a workout by tuning into how heavy you are breathing and how fast your heart is beating. On the RPE Scale, zero (0) = rest, and ten (10) = maximal effort. See chart below: