Trifecta Trifecta

Wednesday 04.24.19

Warm-Up

A) 3 Rounds:

15m Butt Kickers
15m High Knees
15m Bear Crawl
200m Run

B) Alternate each round for 2 complete rounds (20 seconds onn/10 seconds off):

Box Jump
Row
Step-Ups
Sit-Up

Strength

Deadlift

Heavy 4
Then 3 sets x 4 reps at 90% of heaviest 4 rep

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

Workout

For Time:

800m Run

– 3 Minute Rest

For Time:

800m Row

– 3 Minute Rest

or Time:

800m Run

– 3 Minute Rest

For Time:

800m Row

– 3 Minute Rest

Workout Tip

You should try and find an intensity to be consistent with each round of rowing and each round of running.

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