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Monday December 21

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

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