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Monday May 4, 2020

TriPark Strength – At Home Fitness

Warm-up

Leg Swings x 20 each direction total

Lunges x 20

Air Squats x 20

2:00 ankle and hip opener in a deep, rig assisted squat

Back squat + Behind the Neck Strict Press x 10

Then…

Snatch Review

Strength

Every 2:00 on the Minute for 16:00 (8 Sets)

1 High Hang Muscle Snatch + 2 High Hang Power Snatches + 1 Hang Power Snatch

then…

3 Rounds

‘We’re Goin’ International!’

-3 Rounds-

2 Turkish Get-Ups (1 per arm)

5 Russian Push-Ups

8 Romanian Deadlifts

Metcon

Metcon (4 Rounds for reps)

-5:00 EMOM-

Station 1: Weighted Lunges

Station 2: Jump Squats

Station 3: 1:00 Sprint (:30 out, :30 back)

Station 4: Man Makers

Station 5: Burpees

Score: reps from station 1, 2, 4, and 5

Post WOD Stretching

Anterior Pec. Stretch

Downward Dog

Iron Cross

Scorpion

Piriformis

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