Trifecta Trifecta

Tuesday 11.26.19

Warm-Up

A) 2 Rounds:

200m Run
20 Single-Unders
5 Burpees

B) 3 Rounds:

10 Wall Balls
15 Knee Raises
10 Lunges
15 Sit-Ups

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2 rounds

Strength Tip

Objective: build to an RPE of 8 for 5 repetitions in the back squat for 2 sets.

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

10 Rounds For Time:

4 One-Legged Squats
4 Chest-to-Bar Pull-Ups
20 Double-Unders

Workout Tip

One-Legged Squats: scale to Dumbbell Lunges if needed.

Chest-to-Bar Pull-Ups: each round should be unbroken Scale to kipping if needed.

Double-Unders: should not take more than 30 seconds to complete.

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