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Thursday July 2

TriPark Strength – At Home Fitness

Warm-up

1:00 – Jogging Around Square

:30 – High Knees

:30 – Butt Kickers

:30 – Skip

:30 – High Skip

1:00 – Burpees

Deep Lunge x :30 Each Leg

Plank Hold x :30

Hurdler Stretch x :30

Mountain Climbers x :30

Bottom Of Squat Hold x :30

Strength

Tempo Pausing Squats x 5

Bird Dog Hold x :30-1:00 for each side

Pike Push-Ups x 5

Hollow Hold (or modification) x :30-1:00

Metcon

Metcon (Time)

For Time

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

Squats (add weight to make harder)

Spiderman

:30 Fast Feet after every set of Spidermans

Post WOD Stretching

Sanding Calve Stretch – R/L

Standing Hamstring – R/L

Deep Lunge – R/L

Scorpion – R/L

Iron Cross – R/L

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