Trifecta Trifecta

Thursday 07.11.19

Warm-Up

A) 2 Rounds:

200m Row
10 Ball Slams
10 Ring Rows
10 Push-Ups

B) 2 Rounds:

20 seconds Handstand Hold
20 seconds Bar Hang
40 Single-Unders

Gymnastic Work

EMOMx10 minutes
Minute 1:
Pulling

Minute 2:
Pushing

Pick 1 Pulling and 1 Pushing movement that is best for you:

Pulling:
4-8 Strict Pull-Ups
4-8 Chest to Bar Pull-Ups
4-8 Kipping Pull-Ups
8-12 Ring Rows

Pushing:
4-8 Strict Handstand Push-Ups
4-8 Kipping Handstand Push-Ups
4-8 Strict Barbell Press

Workout

3 Rounds, 3 minutes each round:

10 Chest-to-Bar Pullups
10 Burpees Box Jumps, 24”/20”

Max Row or Assault Bike Calories in Remaining Time

– 90 Second rest

Workout Tip

Chest-to-Bar Pull-Ups: complete each set in 1 minute or less, scale repetitions as needed.
Burpee Box Jumps: complete each set in 1 minute or less, scale repetitions as needed.

Row/Bike: this is a max effort station! Get it!

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