Trifecta Trifecta

Sunday 07.22.18

Warm-Up

3 Rounds:

1min Row
1min Plank

3 Rounds:

5 Inchworms
10 Shoulder Rolls

3 Rounds:

10 Dumbbell Snatches (light)
10 Ring Rows

Workout

Every 2 Minutes for 6 Rounds:

10 Calorie Row
10 Dumbbell Snatches 50#/35#

Then, every 2 Minutes x 6 Rounds:

200m Run
10 Pull-Ups

Workout Tip

Note: complete all 6 rounds of station “A”, before completing all 6 rounds of station “B”.

Row: athletes should finish this station under 45 Seconds.

Dumbbell Snatches: athletes should alternate every 5 repetitions. Scale load for quick smooth movements.

Run: athletes should finish this station under 1 minute.

Pull Ups: should be 1 unbroken set. Scale movement to 8 kipping pull-ups, or 8 ring rows. Athletes that are proficient with pull-ups may scale to 10 unbroken Chest-to-Bar Pull-Ups.

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