Trifecta Trifecta

Friday 08.02.19

Warm-Up

A) 4 Rounds:

8 Wall Balls
4 Walking Lunges
2 Pull-Overs

B) 2 Rounds:

8 Sumo Deadlift High Pull Kettlebell
8 Knee Raises
8 Jumping Squats

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9,
Then 2 more set of 5 at a -10% drop of [email protected]

Strength Tip

Objective: build to an RPE of 9 for 2 sets of 5 repetitions with every weight jump. Once you reach your [email protected], take 10% off that number and perform 2 more sets of 5 repetitions

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

16 Minute AMRAP:

8 Toes-to-Bar
48 Double-Unders
8 Pull-Ups
24 Wall Balls, 12#/14#’

Workout Tip

Toes to Bar/Pull-Ups: you should be able to complete each set in 1 unbroken set. Scale repetitions as needed.

Double-Unders: complete this section in 75 seconds or less.

Wall Balls: complete all repetitions in 2 sets or less. Scale as needed.

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