Trifecta Trifecta

Tuesday 03.26.19

Warm-Up

A) Buy-in:

15 Calorie Rows
30 Double-Unders
45 Single-Unders

B) 3 Rounds of:

12 Kettlebell Swings, 53#/35#
9 Box Jump, 20”/20”
6 Strict Pull-Ups

Strength

Deadlift

Heavy 5
Then 2 sets x 5 reps at 90% of heaviest 5 rep.

Objective: build to a heavy 5 rep Deadlift. Then take 10% off that number and perform the designated number of sets for 5 repetitions.

Workout

In Teams of 2 Complete The Following:

75 Wall Balls, 20#/14#
75 KettleBell Swings, 53#/35#
75 Calorie Bike

50 Wall Balls, 20#/14#
50 Kettlebell Swings, 53#/35#
50 Calorie Bike

25 Wall Balls, 20#/14#
25 Kettlebell Swings, 53#/35#
25 Calorie Bike

Note: one partner works, as one partner rests

Workout Tip

Wall Balls/Kettlebell Swings: choose a weight that you can complete in sets of 10 repetitions each time you grab the ball or kettlebell.

Calorie Row: you should not be on the rower for more than 1 minute.

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