Trifecta Trifecta

Wednesday 02.13.19

Warm-Up

A) 3 Rounds:

10m Broad Jumps
10m Butt Kickers
10m High Knees
10 Air Squats
30 sec Bar Hang.

B) 2 Rounds:

10 Back Squats, with an empty bar
1min Row at 7/10 effort

Strength

Barbell Lunges

3 sets x 8 reps

Objective: build each set, starting with the bar, in reps of 8 each leg, until you build to a challenging weight that is repeatable for the number of sets listed.

Strength Tip

Barbell Lunge: place the bar on a rack at your squat height level then place the bar on your back. Step forward with your leg and come down into a lunge position, keeping your torso upright. Push through the front leg and come back into your starting position, and switch legs.

Workout

Capacity

30-20-10

Row Calories
Ball Slams
Farmers Walk in Meters

Workout Tip

Row: you should complete the first round in 3 minutes or less, the second round is 2 minutes or less, and the 3rd round 1 minute or less.

Ball Slam: you should choose a load, that you can complete the first round in 3 minutes or less, the second round is 2 minutes or less, and the 3rd round 1 minute or less.

Farmers Walk: pick the heaviest weight you can to complete each round unbroken.

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