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Monday October 5

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

Metcon (Time)

-2:30 Sprint Test or 400m Run Test-

Strength

Goblet Squat

-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 (2 Rounds for reps)

-6:00 Tabata-

:20 Work + :10 Rest

(6 Rounds Total)

Burpees

See the Light Sit-Ups or Regular Sit-Ups

Score=total number of burpees and total number of sit-ups

Post WOD Stretching

Standing Quad Stretch

Downward Dog

Cobra

Iron Cross

Piriformis

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