Trifecta Trifecta

Sunday 12.16.18

Warm-Up

A) Every 3 Minutes x 3 rounds:

200m Run
10 Overhead Squats, with an Empty Bar
200m Row

B) 3 Rounds:

20 Double-Unders
20 Single-Unders
20 Sit-Ups
10 Overhead Lunges, with an empty bar

Workout

“Don’t Let This Go Over Your Head”

8 Overhead Squats, 135#/95#
8 Bar Facing Burpees
400m Run
12 Overhead Squats, 135#/95#
12 Bar Facing Burpees
400m Run
14 Overhead Squats, 135#/95#
14 Bar Facing Burpees
400m Run
16 Overhead Squats, 135#/95#
16 Bar Facing Burpees
400m Run

Workout Tip

Run: athletes should use the run as a recovery run.

Overhead Squats: if athletes can not safely and efficiently overhead squat, modify to front squats.

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