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Thursday October 8

TriPark Strength – At Home Fitness

Warm-up

Runner’s Lunge Matrix

Forward Lunge x 10 each leg

Lunge w/ a Twist x 10 each leg

:30 Run

Lateral Lunge x 10 each leg

Back and to the Side Lunge x 10 each leg

:30 Run

Backwards Lunge x 10 each leg

Leg Swings x 10 each direction/leg

:30 Run

High Skip x 10 total

Ankle Stretch x :30/side

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run
TIME CAP: 15:00

Metcon

Metcon (AMRAP – Rounds and Reps)

At the 15:00 mark…

Death by Burpees

Metcon starts with 2 Burpees. Every minute you will add 2 reps until you can no longer finish the rep scheme within the minute.

Post WOD Stretching

Standing Wall

Arm Across Body

Bend and Bow x 10

Iron Cross

Worm

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