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At Home Fitness

TriPark Strength – At Home Fitness

Warm-up

2 Rounds

Jumping Jacks x 10

High Knees x 10

Air Squats x 5

Followed By:

Inch worms in place x 5

Lunge with a twist x 3 each side

Arm across body x :15 each side

Cow Face x :15 each side

Strength

A) 3 Rounds

Single Arm Rows x 10-12

Deficit Push-Ups (:10) x 5

Rest 2:00

B) 3 Rounds

Reverse Flys x 10-12

Deficit Dips (:10) x 5

Metcon

Metcon (Time)

4 Rounds for Time:

*400m Run/Quarter Mile or run for 2:00

21 Shoulder to Overhead (strict press, push press, push jerk)

*Can’t Run – see email for alternatives or email Coach Carly: Carly@triparkstrength.com

Endurance Class

5k Run (Time)

Max Effort 5k Run

10k Run (Time)

Max Effort 10k Run

Metcon (Time)

50 Duffle Bag or Backpack Deadlifts

40 Plank Walk Outs

30 Pistol Wall Kicks

20 Plank Object Shuffle

10 Twenty Second Sprints

20 Plank Object Shuffle

30 Pistol Wall Kicks

40 Plank Walk Outs

50 Duffle Bag or Backpack Deadlifts

Post WOD Stretching

1:00 per movement

Downward Dog

Child’s Pose

1:00 per movement per side

Iron Cross

Thread the Needle

Quad Stretch

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