Trifecta Trifecta

Saturday 11.16.19

Warm-Up

A) 3 rounds of:

12 Strict Dumbbell Press 20lb/10lb
6 Push-Ups

– Rest 30 sec

6 Box Jumps 30”/24”
30m Sprint

– Rest 60 sec (walk back to dumbbells)

B) 2 Rounds:

14 Seconds Handstand Hold
14 Seconds Bar Hang

Strength

Push Jerk

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8
[email protected] RPE 9

Strength Tip

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.

Workout

Complete As Many Rounds in 15 Minutes:

50 Calorie Row
100 Double-Unders
25 Handstand Push-Ups
100 Double-Unders

Workout Tip

Each station should be completed in 4 minutes or less. Scale movement or repetitions as needed.

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