Trifecta Trifecta

Saturday 12.22.18

Warm-Up

A) 4-8-12-8-4:

Push-Up
Wall Ball, 14lb/12lb
Ring Rows, with a pause

B) 3 Rounds:

30 seconds Plank Hold
30 seconds Rest
15 seconds L Hold
30 seconds Rest
100m Jog

Strength

Superset A and B then rest 3 minutes.

A:
Strict Press
10-10-10-10

B:
Bent Over Row
10-10-10-10

Note: set up 2 bars. Build to a weight that is challenging for both movements, yet they can perform unbroken sets of 10 repetitions every time they touch the bar. Perform 10 Strict Press followed by 10 Bent Over Rows. After both movements are complete, rest 3 minutes.

Workout

6 Rounds:

10 Heavy Kettlebell Swings, 70#/53#
10 GHD Sit-Ups
200m Sprint
– Rest 2 Minutes

Workout Tip

Kettlebell Swings: choose a heavy load that you can perform 10 unbroken repetitions.

GHD Sit-Ups: choose a rep scheme that you can complete all 10 GHD sit-ups in one set. Scale to 20 sit-ups if no GHD is available.

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