Trifecta Trifecta

Sunday 12.30.18

Warm-Up

A) 12-12-12-12:

Knee Raises
Air Squat

6-6-6-6:

Strict Chin-Up

B) 3 Rounds in order:

20 seconds On 10 seconds Off:

Dumbbell Push Press
Step Ups, 24” Box
Row, at a moderate pace

1 Round = all 3 movements completed including rest

Workout

A) 10 min AMRAP:

10/7 Strict Handstand Push-Ups
2 Rope Climbs
3 Minute Rest

B) 10 min AMRAP:

20 Calorie Row
10 Burpees
3 Minute Rest

C) 10 min AMRAP:
400m Run
10 Dumbbell Hang Squat Cleans, 50#/35#

Workout Tip

Handstand Push-Ups/Rope Climbs: you should choose the most difficult scale of these movements. If you can rope climb, go legless, if you can handstand push up, perform them strict.

Dumbbell Hang Squat Clean: you should choose a load that you can complete all 10 repetitions in 1 set. Scale load as needed.

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