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Tuesday April 21, 2020

TriPark Strength – At Home Fitness

Warm-up

High Knees x 20

Butt Kickers x 20

Lunge with a Twist x 10

Frankenstein x 10

Plank walk x 10 steps each direction

Strength

–4 Rounds–

Towel Strength

Squat Hold Push Out x 1 set x 6 each way and leg*

Planking Oblique Crunch x 6-8 each side

Bent Over Row x 10

*one set = 6 per side, 6 per movement, 24 reps per one set

Metcon

Metcon (AMRAP – Reps)

In a 12 minute window, complete 4 rounds of:

10 Single Arm Hang Power Snatch

16 Weighted Step-ups

20 Planking Jacks

30 steps of a Farmer’s Carry

At the 12 minute mark, stop* and complete

AMRAP of Burpees

until the 14 minute mark.

*if you complete all four rounds before the 12 minute mark, you are resting until 12 minutes have elapsed and then going into your AMRAP of burpees.

Post WOD Stretching

Quad Stretch

Cobra

Thread the Needle

Prayer Stretch

Iron Cross

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