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