Trifecta Trifecta

Monday 04.02.18

Warm-Up

A) 3 Rounds:

30 sec Side Plank Hold RT
15 sec rest
30 sec Side Plank Hold LT
15 sec rest

*use the 15 sec rest at the end of round 3 as a transition into section B

B) 5:00 Running Clock:

7 Burpees
14 Walking Barbell Lunge
20yd Sprint

Strength

Back Squat

Establish 1 Rep Max

A) 1 set x 5 reps @ 70% of 1 Rep Max
B) 1 set x 5 reps @ 90% of set A
C) 1 set x 8 reps @ 85% of set A

Objective- Match your reps in sets A and B

-Rest 2 Min between sets

Walking Barbell Lunge

3 sets x 3 reps from fail @ 70% of your body weight

– Rest 90 sec between sets

Strength Tip

Back Squat: keep your midsection tight and send your butt back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows.

Walking Barbell Lunge: “training 3 reps from failure” means train until you think you have 3 reps left in the tank, then stop. Start with an upright posture. Lower under control to a point where your back knee is just above the ground. Drive through the center of your foot to the starting position, engaging your glutes.

Workout

30-minute EMOM:

Minute 1- Calorie Bike 12/10
Minute 2- 15 Wall Balls 20#/14#
Minute 3- 35ft Handstand Walk

Workout Tip

Rotate through these three movements, completing 10 rounds of each movement.

Substitution for Handstand Walk: 50ft Farmer Carry or 50ft Overhead Carry with Kettlebells.

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