Trifecta Trifecta

Wednesday 10.31.18


A) 2 Rounds:

200m Row
10 High Box Step-Ups

B) 15-12-9-6:

Wall Balls




Back Squat

3 sets x 5 reps
1 set x 5 reps

Objective: build in repetitions of five until a challenging five rep is attained. Only complete one set.

Strength Tip

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.


Every 4 Minute for 4 rounds:

400m Run
20 Wall Balls, 20#/14#
10 Strict Chin-Ups

Workout Tip

Run: run should not take more than 2:30 minutes to complete each round. Scale distance as needed.

Wall Balls: should be completed in 2 sets or less.

Strict Chin Ups: scale repetitions to have at least 30 seconds of rest each round. If unable to perform strict chin-ups, scale to strict 10 ring rows!

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