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Monday November 9

TriPark Strength – At Home Fitness

Warm-up

High Knees x 20

Butt Kickers x 20

:30 Jog

Leg Swings x 10 forward/backward

Deep Lunge w/ a Twist x 5/side

:30 Jog

Russian Baby Makers x 10

Air Squats x 10

Metcon

400m Run (Time)

Max Effort 400m Run

Strength

-Goblet or Odd Object Squats-

12 reps

10 reps

8 reps

10 reps

12 reps

After each set complete: 10 Planking Leg Raises (each side)

Metcon

Metcon (No Measure)

-5:00 Tabata-

:20 Work + :10 Rest

Planking Up + Downs

Spidermans (double count)

Rest 1:00

-5:00 Tabata-

:20 Work + :10 Rest

Odd Object Toe Touches

Half Moons over Odd Object

Post WOD Stretching

Standing Quad Stretch

Downward Dog

Cobra

Iron Cross

Piriformis

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