Trifecta Trifecta

Monday 04.08.19

Warm-Up

A) 1 Round:

500m Row
10 Dumbbell Snatches
10 Push-Ups
250m Row

B) 2 Rounds:

20 Bar Hangs
15 Ball Slams
15 Leg Raises

Strength

Superset A and B then rest 3 minutes:

A.
Push Press
8-8-8-8

B.
Strict Pull-Up
8-8-8-8

Note: you should build to a weight that is challenging for the push press, yet you can perform unbroken sets of 8 repetitions every time you touch the bar. You will perform 8 push press followed by 8 strict pull-ups. After both movements are complete, rest 3 minutes.

Workout

“EMOMDAY”

Every 5 min x 4 Rounds:

250m Row
5/4 Muscle-Ups
250m Row

Workout Tip

You should have over 1 minute of rest in between rounds. Scale distance on the rower to 200m or scale repetitions for the muscle up as needed. If muscle ups are challenging scale to 10 kipping pull-ups and 10 bar dips.

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