Trifecta Trifecta

Sunday 11.11.18

Warm-Up

A) Every 3 Minutes for 9 minutes:

100m Row
100m Run
20 Sit-Ups

B) 3 Rounds:
10m Bear Crawl
10 Air Squats
10 Ring Rows
30 seconds Bar Hang

Workout

“Oceans 12”

Buy-in:

100m Farmers Walk, 53#/35#
200m Row
30 Jumping Squats
200m Row
100m Farmers Walk, 53#/35#

12 Minute AMRAP:

21 Push-Ups
15 American Swings, 53#/35#
9 Toes-to-Bar

2 Minute Rest:

Buy Out:

100m Farmers Walk, 53#/35#
200m Row
30 Jumping Squats
200m Row
100m Farmers Walk, 53#/35#

Workout Tip

Buy in/Buy Out: farmers walk should be with a load that you will not need to put down more than 4 times.

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