wodify-daily
Friday September 25

TriPark Strength – At Home Fitness

Warm-up

20 High Knees

10 Inchworms

10 Cossack squats

10 Reverse lunges

10 Froggers

10 Narrow squats

10 Sumo squats

10 Glute bridges

10 Glute bridges with heels down, toes up

10 Hollow rocks

Metcon

Metcon (Time)

Buy In: 1 Mile Run or 9:00 Run

Immediately into:

-4 Rounds-

7 Burpees w/ a tall jump

40 Bear Crawl Steps

10 Scapular Push-Ups

Cash Out: 800m Run or 4:00 Run

TIME CAP: 35:00

Alternatives to Buy In:

3 Rounds

1:00 Jumping Jacks

1:00 High Knees

1:00 Double Under Taps

Alternatives to Cash Out:

2 Rounds

1:00 Front Jacks

1:00 Butt Kickers

Post WOD Stretching

Standing Quad

Touch Toes

Standing Wall

Pigeon

Iron Cross

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