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Thursday November 19

TriPark Strength – At Home Fitness

Warm-up

2 Rounds

:30 High Knees

:30 Butt Kickers

Bend and Bow x 10

Air Squats x 10

Glute Bridges x 10

Good Mornings x 10

Strength

-4 Rounds-

3-Position Pausing Odd Object Deadlift x 5-8**

Odd Object Hip Thrusts x 10

Slow and Controlled Bird Dogs w/ a Crunch 8/side

Towel Pull Apart, Lat Pull Downs x 10

Rest as Needed

**You will lift your object to just below the knee and pause for :03, lift to just above the knee and pause for :03, and lift to the hips coming to full extension and pause for :03. Regular return down.

Metcon

Metcon (Time)

-For Time-

21 Odd Object Goblet Squats

21 Odd Object Push Presses

15 Odd Object Goblet Squats

15 Odd Object Push Presses

9 Odd Object Push Presses

9 Odd Object Push Presses

If you rest for more than :03 or drop the odd object then you owe:

6 burpees

6 lunges w/ the object

Midline

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

Supermans

Toe Touches

Odd Object Side Bends

Post WOD Stretching

Piriformis

Dragon

Downward Dog

Cobra

Child’s Pose

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