Trifecta Trifecta

Wednesday 10.09.19

Warm-Up

A) 2 Rounds:

10 1-Arm Russian Swings L
10 Walking Lunges
10 1-Arm Russian Swings R
10 Burpees

B) 2 rounds:

12 Wall Balls, 20#/14#
12 Cal Bike
12 Wall Balls, 20#/14#
6 Cal Bike

Strength

Barbell Lunges

12 reps @ RPE 6×2 sets
12 reps @ RPE 7×2 sets
12 reps @ RPE 8×2 sets

Strength Tip

Each set should build in load to the appropriate RPE for 2 sets.

Workout

10-20-30:
One-Legged Squats
Kettlebell Swings, 53#/35#

5-10-15:
Strict Pull-Ups

Workout Tip

One-Legged Squats: scale to box step-ups if needed.

Kettlebell Swings: you should be able to complete each round in 3 sets or less each round.

Strict Pull-Ups: you should be able to complete each round in 3 sets or less each round. Scale to 15 ring rows each round if needed.

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