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Monday November 30

TriPark Strength – At Home Fitness

Warm-up

5:00 Jog

Frankenstein x 10/side

High Skip x 10/side

High Knees x 30 total

Butt Kickers x 30 total

Foot to Ceiling x 10/side

Quad Stretch x 10/side

Lunge w/ Stretch up on both sides x 10 total

Samson x 10 total

3 Air Squats + Broad Jump x 3

Strength

-4-5 Rounds-

Bent Over Odd Object Rows x 10

Single Leg Glute Bridges x 10/leg

Heavy Bag Farmers Carry x 1:00 (hold something in each hand)

Single Leg Posted RDL’s x 10/leg

Metcon

Burpee Beep Test (AMRAP – Reps)

Burpee – every minute. Add 1 burpee every minute, until you can no longer complete the prescribed number of burpees within the minute.

Post WOD Stretching

Deep Lunge

Pidgeon

Piriformis

Scorpion

Downward Dog

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