Trifecta Trifecta

Thursday 12.13.18

Warm-Up

A) In teams of 2, for 4 rounds:

Partner 1:
200m Row

Partner 2:
Plank Hold, until partner 1 has completed 200m Row

(Each athlete will row x2, and plank x2)

B) In teams of 2, for 4 rounds:

Partner 1:
200m Run

Partner 2:
AMRAP:
10 Double-Unders
5 Overhead Squats, with an empty bar

(Each athlete will Run x2, and AMRAP x2)

Strength

Bent Over Row

3 sets x 10 reps
2 sets x 10 reps

Note: build to a weight that is moderately challenging and complete 10 repetitions for 2 sets.

Workout

In teams of 2 complete the following:

Buy In:

800m Run
(Alternate every 200m Run)

100 Double-Unders
80 Sumo Deadlift High Pull, 75#/55#
60 Weighted Step Ups 20”/20” 53#/35#K
40 Overhead Squats, 75#/55#
20 Burpees Over Bar

Buy Out:

800M Run
(Alternate every 200m Run)

Workout Tip

Athletes should break up movements in quick sets. While athlete one works, athlete two rests. Break up total volume anyway.

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