Trifecta Trifecta

Sunday 04.14.19

Warm-Up

A) Every 4 Minutes x 3 rounds:

200m Run
10 Wall Balls, 12#/10#
10 Empty Bar Deadlifts, 20”

B) 4 Rounds:

4 Strict Press, with an empty bar
8 Front Squats, with an empty bar
6/6 Kettlebell Windmill

Workout

Capacity

For Time:

1600m Run
800m Row
40 Calorie Bike
20 Overhead Squats

RX: 95#/65#
AX: 75#/55#. Front Squat

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

RX+ – Competitive athletes that want a little more dose of the good stuff.

Run: this station should not take more than 10 minutes to complete scale as needed.

Row: this station should not take more than 5 minutes to complete scale as needed.

Overhead Squats: you should be able to complete all repetitions in sets of 5 or more.

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