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Monday November 23

TriPark Strength – At Home Fitness

Warm-up

1:00 Double Under Jumps

Frankenstein’s x 10 total

Air Squats x 10

Banded Lateral Walk x 10 steps left/right

Banded Monster Walk x 10 steps forward/backward

Explosive Jumps x 5

1:00 Double Under Jumps

Strength

-5-6 Rounds-

Push-Ups x 8-10

Bottom of Push-Up Hold x :20-:30

Burpee Broad Jump x 8-10

Half Moons over Odd Object x 8-10 (double count)

Broomstick or Odd Object OH Squat x 8-10

Metcon

Metcon (Time)

For Time:

150 Double Under Taps

30 Handstand Marches

4:00 Run

30 Handstand Marches

150 Double Under Taps

Midline

10-9-8-7-6-5-4-3-2-1

See the Light Sit-Ups

Suitcase Crunches

Bicycle Crunches (double count)

Post WOD Stretching

Arm Across the Body

Cat/Camel

Touch Toes

Seated Piriformis

Worm

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