Trifecta Trifecta

Friday 12.13.19

Warm-Up

A) EMOM x 12 min:

150m Row

B) 10 Calorie Bike

C) 2 Rounds:

5 Air Squats
20M Butt Kickers
5 Air Squats

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then 90% of [email protected] RPE9 for 2 more sets

Strength Tip

Objective: build to an RPE of 9 for 5 repetitions in the Back Squat, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE9 of the day!

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

For Time:

30 Wall Balls, 24#/14#
30 Calorie Row
10 Burpees
30 Wall Balls, 24#/14#
30 Calorie Row
20 Burpees
30 Wall Balls, 24#/14#
30 Calorie Row
30 Burpees

Workout Tip

Wall Balls: you should use a load that you can complete in sets of 10 each time you grab the ball.

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