Trifecta Trifecta

Wednesday 11.27.19

Warm-Up

A) 2 rounds:

200m Run
10m Bear Crawl
10 Push-Ups
10m Bear Crawl
200m Row

B) 2 Rounds:

10 Knee Raises
5 Burpees

Strength

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

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

Workout

800m Run
40 GHD Sit-Ups
20 Bar Dips
400m Run
40 Toes-to-Bar
10 Bar Dips
200m Run
40 Knee Raises
5 Bar Dips

Workout Tip

Toes/GHD/Knee Raises: choose a variation or variations you can complete in sets of 10 or more each set.

Bar Dips: you should be able to complete 5-10 reps each set. Scale as needed.

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