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Thursday October 29

TriPark Strength – At Home Fitness

Warm-up

Downward Dog to Cobra x 5

Arm Circles x 10/arm

Blackburns x 10

S-Waves x 10

W Raises x 10 total (5/direction)

I, T, Y Pulses x 5/each

Elephants x 10 total

Thread the Needle x :30/side

Strength

-Shoulder Accessory Work-

4-5 Rounds

Tempo Push-Up x 5-7 (:03 down, :03 up)

Stationary Dips x 10-15

Odd Object Floor Press x 10-15

Odd Object Single Arm Press x 8-10/side

Odd Object Rear Deltoid Rows x 10-15

Metcon

Metcon (AMRAP – Reps)

-EMOM for 16:00-

Station 1: Bottom of Squat Hold x :30

Station 2: 50 Mountain Climbers (double count)

Station 3: 10 Single Arm Strict Presses w/ odd object

Station 4: Max Effort Push-Ups

Score= total number of push-ups

Post WOD Stretching

Seated Skin the Cat

Anterior Pec. Stretch

Standing Wall

Downward Dog

Pigeon

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