Trifecta Trifecta

Thursday 02.28.19

Warm-Up

A) 3 Rounds:

200m Run
10m Lunge
200m Row

B) 2 Rounds:

10 Deadlift, with an empty bar
15 Ring Rows
10 Windmills

Strength

Deadlift

3 sets x 6 reps

Note: build each set, starting with the bar, in reps of 6 until you build to a challenging weight that is repeatable for the number of sets listed. Last week of 6 repetitions.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Lift the bar, staying over the bar and having the weight in the middle of your foot the whole time.
Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

12 Minute AMRAP:

400m Run
20 Kettlebell Swings 70#/53#
1 Rope Climb

Workout Tip

Run: you should not take more than 2 minutes on the run, scale distance if needed.

Kettlebell Swings: you should choose a weight that is challenging, but that you can complete in 2 sets or less.

Rope Climb: if you do not have access to a rope, perform 5 strict pull-ups or 10 ring rows.

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