TriPark Strength – At Home Fitness

Warm-up

Runner’s Lunge Matrix x 10 each

Planking Ankle Stretch x 1:00

Ankle Circles x 10 each foot and each direction

Knee Circles x 10 each way

Hip Circles x 10 each way

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run
TIME CAP 13:00

REST 3:00 AFTER MILE AND THEN GO INTO 1:00 MAX TESTS

Metcon (4 Rounds for reps)

1:00 Push-Ups x Max Reps

Rest 1:00

1:00 Sit-Ups x Max Reps

Rest 1:00

1:00 Burpees x Max Reps

Rest 1:00

1:00 Wall Sit x Max Effort

Strength

Jerk

Push Jerk or Split Jerk
EMOM for 12:00

Jerk x 2

These can be either a split jerk or a push jerk

Post WOD Stretching

Standing Wall

Standing Quad Stretch

Butterfly Stretch

Cobra