Trifecta Trifecta

Monday 07.30.18


4 Rounds:

30sec Plank Hold
15 Goblet Squats, with a light kettlebell

3 Rounds:

10 Lunges
10 Leg Kick, left
10 leg Kick, right


Back Squat

3sets x 5 reps

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. (Compare to 7/24. This is Week 5 of 8)

Strength Tip

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.



20 Minute AMRAP:

5 Pull-Ups
10 Push-Ups
15 Air Squats

Workout Tip

This is a classic “Girl” workout. Perform the workout in a way that may be measured and retested. Scale pull-ups, to jumping pull-ups if an athlete is unable to perform a pull-up.

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