Trifecta Trifecta

Wednesday 03.06.19

Warm-Up

A) 3 Rounds, one round every 2 min:

20 Sit-Ups
20m Butt Kicker
20m Farmer Carry, 53lb/35lb

B) 20-18-16-14:

Double-Unders
Russian Kettlebell Swings

Strength

Deadlift

3 sets x 6 reps

Note: build each set, starting with the bar, in reps of 6 until you build to a challenging weight that is repeatable for the number of sets listed.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Lift the bar, staying over the bar and having the weight in the middle of your foot the whole time. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Last week of 6s.

Workout

Capacity

Every 4 Minutes x 3 rounds:

200m Row
20 Kettlebell Swings, 53#/35#
200m Run

Workout Tip

Row/Run: you should be able to complete the station under 1 minute, scale distance as needed.
Kettlebell Swing: you should be able to complete the swinging station under 1 minute, scale repetitions as needed.

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