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Thursday September 24

TriPark Strength – At Home Fitness

Warm-up

Russian Baby Makers x 10

T-Spine Flexion/Extension in a squat x 10

Squat Twists x 5/side

Thoracic Extension x 5

Ankle Stretch x :30/side

Prayer Stretch x :30

Plank Hold x :30

Strength

-Every 2:00 for 16:00-

Tempo Odd Object Front Squat x 3 reps

Tempo: 3 seconds down, 3 seconds up, 1 second pause at the top

OR

-4 Rounds-

Tempo Glute Bridge x 8 (3 seconds up, 1 second pause at the top, 3 seconds down)

Planking Spidermans x 10 total

Curtsey Squats x 10 each leg

Metcon

Metcon (AMRAP – Rounds and Reps)

-AMRAP in 12:00-

21 Jump Squats

15 Odd Object Push Presses

9 Good Mornings

Post WOD Stretching

Thread the Needle

Seated Skin the Cat

Piriformis

Dragon

Child’s Pose

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