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Friday December 11

TriPark Strength – At Home Fitness

Warm-up

2:00 easy jog

Then…

2 Rounds

Arm circles x 10 each direction

Good mornings x 10

Plank hold x :30

Russian baby makers x 10

Then…

2:00 easy jog

Metcon

Metcon (AMRAP – Reps)

-12:00 AMRAP-

2 Swings or Reverse Burpees

15 Double Unders or Double Under Taps

4 Swings or Reverse Burpees

15 Double Unders or Double Under Taps

6 Swings or Reverse Burpees

15 Double Unders or Double Under Taps

ETC.

Keep adding 2 swings each round for the duration of 12:00

Strength

-4 Rounds-

:30 of Floor Press/Bench Press/ Push-Ups

:30 Rest

-4 Rounds-

:30 Bent Over Rows or Chair Dips

:30 Rest

-4 Rounds-

:30 Sit-Ups

:30 Rest

Post WOD Stretching

Downward Dog

Child’s Pose

Cobra

Seated Skin the Cat

Pigeon

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