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Fridy September 18

TriPark Strength – At Home Fitness

Warm-up

1:00 Jog

20 High Knees

20 Butt Kickers

10 Leg swings each direction/leg

15 Air Squats

-Then-

:30 – Ankle Circle (r)

:30 – Ankle Circles (l)

:30 – Dragon w/ emphasis of leaning forward and stretching the ankle (R)

:30 – Dragon w/ emphasis of leaning forward and stretching the ankle (L)

Strength

-5-6 Rounds-

Weighted Glute Bridges x 12

Plank Hold x :30

Single Leg Posted Deadlift x 8 each leg

Jog x :30

Metcon

Metcon (Time)

Choose one option:

Option 1:

“Mini Odd Object Bear Complex”

-4-5 Rounds-

1 Odd Object Deadlift

1 Odd Object Hang Power Clean

1 Odd Object Front Squat

1 Odd Object Shoulder to Overhead

1 Odd Object Back Squat

1 Odd Object Behind the Neck S2OH

Option 2:

-20 Rounds of Marguerita-

1 Burpee

1 Jumping Jack

1 Push-Up

1 Sit-Up

1 HS or Pike Push-Up

Post WOD Stretching

Forearm Stretch

Thread the Needle

Piriformis

Standing Hamstring

Iron Cross

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