Trifecta Trifecta

Thursday 04.04.19

Warm-Up

A)3 Rounds of each station:

20 seconds on/10 seconds off

Row
Single-Unders
Russian Swings
High Knees

B) 2 Rounds:

9 Deadlifts, with an empty barbell
18 Sit-Ups

Strength

Deadlift
Heavy 4
Then 1 set x 4 reps at 90% of heaviest 4 rep

Objective: build to a heavy 4 rep deadlift. Then take 10% off that number and perform the designated number of sets for 4 repetitions.

Workout

Every 5 minutes x 3 rounds:

200m Row
20 Kettlebell Swings, 53#/35#
20 Sit-Ups
200m Run

Workout Tip

Row: you should be able to complete this station in 60 seconds or less, scale distance as needed.

Run: you should be able to complete this station in 60 seconds or less, scale distance as needed.

Kettlebell Swings: you should be able to complete this station in 60 seconds or less, and in 2 sets or less. Scale load as needed.

Tags: , , , , , , ,

Trackback from your site.

Leave a comment