TriPark Strength – At Home Fitness

Warm-up

3 Rounds

Run or Jump Rope x 1:00

Cossack Squats x 10

Lateral Walks x 10 (5 Each Direction)

Monster Walks x 10 (5 Each Direction)

Inchworm Walkout x 5

Bend and Bow x 10

Lying Hip Circles x 10 (each leg each direction)

Bottom of Squat Hold x :30

Strength

4 Sets

5 Tempo Squats + 10 Non-Tempo Squats

*Can’t Squat – perform a deadlift or good morning

Metcon

Metcon (Time)

5 Rounds

30 Double Taps

10 Odd Object Thrusters

*Thruster Alternative: 10 Push Press or 10 Front Squats

Post WOD Stretching

Hurdler Stretch – R/L

Dragon Pose – R/L

Scorpion – R/L

Iron Cross – R/L

Thread the Needle – R/L

Downward Dog