wodify-daily
09/29/20

TriPark Strength – At Home Fitness

Warm-up

4:00 Jog

10 Scapula Push-Ups

5 Inchworms

10 Air Squats

10 Cossack squats

10 Rev lunges

10 Froggers

Strength and Skills

10 Tempo* Air Squats

20 Walking Lunges (w or w/o weight)

20 ¼ squat steps left

20 ¼ squat steps right

:30 Plank Hold

Tempo: Take 7 seconds down, 3 second pause at the bottom, 7 seconds up.

Rest as needed between rounds

Metcon (Time)

21-15-9

Jump Squats*

Pike Push-Ups

Good mornings*

*If you have and odd object or a weight you can add it to this movement

Post WOD Stretching

Deep Lunge

Pigeon

Piriformis

Iron Cross

Scorpion

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