TriPark Strength – At Home Fitness
Warm-up
Arm Circles x 10 forward/backward
Scap. Push-Ups x 10
Y’s, T’s, W’s x 10 each position
then…
Deep Lunge w/ a twist x 5/direction
Bend and Bow x 10
Slow Air Squats x 10
Strength
-4-5 Rounds-
Single Arm American KB Swings x 10/side
Goblet Squat Hold x :30
Single Arm Overhead Walking Lunges x 12/side
Planking Leg Raises x 12/side
Rest as Needed
Metcon
Metcon (Time)
-For Time-
90 Pike Position Shoulder Taps
20 Alternating Single Arm Devil’s Presses
1:15 Run or 60 Double Taps
60 Pike Position Shoulder Taps
15 Alternating Single Arm Devil’s Presses
1:00 Run or 40 Double Taps
30 Pike Position Shoulder Taps
10 Alternating Single Arm Devil’s Presses
:45 Run or 20 Double Taps
TIME CAP: 20:00
Shoulder taps are double count. 90 double count taps or 180 single count taps.
Post WOD Stretching
Deep Lunge
Thread the Needle
Child’s Pose
Pigeon
Worm