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Thursday April 30, 2020

TriPark Strength – At Home Fitness

Warm-up

3:00 Jog

Then…

High knees x 10

Butt Kickers x 10

Frankenstein x 10

Lunge with a twist x 10 total

Squats with knee to the ground x 10 total

Flexion and extension of spine in a squat x 10 total

Then…

Back Squat Review

Strength

5 Sets

Back Squat x 10 Reps

Metcon

Metcon (AMRAP – Reps)

EMOM for 12:00

Station 1: Air Squats x 30

Station 2: Double Count Mountain Climbers x :40

Station 3: Burpee Box Jumps or Step Ups x 6

*Rest no more than 3:00 before midline*

Midline

MANDATORY MIDLINE

2 Rounds

Toes to Target or Leg Raises x 10

Planking Starfish or Plank Hold x 10 or accumulation of 1:00

See the Lights or Sit-Ups x 10

Post WOD Stretching

Cobra

Downward Dog

Butterfly

Pigeon

Frogger

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