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Friday October 9

TriPark Strength – At Home Fitness

Warm-up

High Knees x 20

Butt Kickers x 20

Quad Stretch w/ a reach up x 5/leg

Lunge w/ a twist x 5/side

Inchworm x 5

Jump Squats x 10

Sit-Ups x 10

Push-Ups x 5

Strength

-Every 2 Minutes for 16:00 (8 sets), complete-

Single Leg Glute Bridge x 5 each side

Explosive Broad Jump x 5

Odd Object Walking Lunge x 8 (total)

Metcon

Metcon (Time)

-4 Rounds-

10 Bear Crawl Drag Steps

8 Odd Object Thrusters

6 Burpees

Or…

-10:00 AMRAP-

10 Bear Crawl Steps

8 Air Squats

6 Burpees

Post WOD Stretching

Piriformis

One leg in, one leg out

Butterfly

Thread the Needle

Standing Quad Stretch

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