"TRIPLE TROUBLE"

  • 0:15 Alternating Quad Stretch
  • 0:15 Knuckle Drags
  • 0:15 Inchworm to Push Up
  • 0:15 Down Dog
  • 100m Row
  • 10 Scap Retractions (from Pull Up Bar)
  • 3 Strict Pull Ups
  • 3 Strict Knee to Chest
  • 100m Run

then

  • 100m Row
  • 1 Half Rope Climb
  • 100m Run

For Time:

  • 3,000 Meter Row
  • 15 Rope Climbs
  • 3,000 Meter Run

    [Time Cap= 45 Minutes]

    *Score = Time it takes athlete’s team to complete the workout
    Teams can partition however they’d like
    Must complete movement before moving on to the next

COOLDOWN 

MOBILITY

  • 1:00 Pigeon Pose (each side)

 

ACCESSORY

Back Squat:

  • 4 Sets of 5 @ 70% 1RM
  • 1 Set of 5+ @ 70% 1RM
    [Leave 2-3 Reps In The Tank On Max Set]