Trifecta Trifecta

Tuesday 04.09.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kicker
100m Run

B) 4 Rounds:

8 Air Squats
2 Pull-Ups

Strength

Back Squat

Heavy 4

Then 2×4 at 10% of heaviest 4 rep

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

Strength Tip

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

Capacity

Every 2 Minutes x 8 Rounds
(Alternate between rounds)

Station 1:

10 Unbroken Wall Balls, 20#/14#
200m Run

Station 2:

10 Toes-to-Bar
200m Run

Workout Tip

You should have 20-30 seconds between each station.

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