Trifecta Trifecta

Tuesday 06.12.18

Warm-Up

A) 3 Rounds, 30 sec work, 15 sec rest:

Sit-Up
Burpee
Lunge

B) Barbell Technique, 3 rounds:

4 Back Squat, with an empty bar
3:2:1 (3 sec down, 2 sec hold, 1 sec up)

– Rest 20sec

Strength

Back Squat

A) 2 sets x 6 reps @ 70% of 1 Rep Max or +5lbs previous session
B) 2 sets x 5 reps @ 90% of set A
C) 1 set x 7-9 reps @ 85% of set A

Objective- Match your reps in sets A and B

– Rest 90 sec between sets

Strength Tip

Keep your midsection tight and send your butt back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows

Workout

Cindy

20 min AMRAP:

5 Pull-Ups
10 Push-Ups
15 Air Squats

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