Trifecta Trifecta

Friday 04.19.19

Warm-Up

A) 3 Rounds of each station:

20 seconds on/10 seconds off :

Row
Single-Unders
Russian Kettlebell Swings
High Knees

B) 2 Rounds:

9 Deadlift, with an empty barbell
18 Sit-Ups

Strength

Deadlift

Heavy 4
Then 2 sets x 4 reps at 90% of heaviest 4 reps

Objective: build to a heavy 4 rep deadlift. Then take 10% off that number and perform the designated number of sets for 4 repetitions.

Workout

Every 5 Minutes x 3 rounds:

200m Row
20 Kettlebell Swings, 53#/35#
20 Sit-Ups
200m Run

Workout Tip

Row, Run: complete these stations in 60 seconds or less, scale distance as needed.

Kettlebell Swings: you should be able to complete this station in 60 seconds or less, and in 2 sets or less. Scale load as need.

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