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Tuesday December 22

TriPark Strength – At Home Fitness

Warm-up

8 English Burpees

8 Air Squats

8 Fire Hydrants + Kick Back

then..

2 Rounds

Wrist Rolls x 10/each direction

Wrist Prayer Stretch x :20

Then…

Ankle Pulses x 10/side

Hamstring Pulses x 10/side

Downward Dog to Cobra w/ a twist x 5

Cossack Squats x 5/side

Bottom of Squat Sit to Reach Up x 5/side

Strength

4 Rounds

Cossack Squats x 10

10 Planking Leg Raises x 10

Sit-Ups x :30

Odd Object Floor Press x :30

Max Effort Glute Bridges x 1:00

Rest as Needed

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

DB Deadlifts**

DB Hang Power Cleans**

DB See the Light Sit-Ups*

**2 DB’s or Odd Objects

* 1 DB or Odd Object

Rx: Hang Squat Cleans

Post WOD Stretching

Hamstring Pulse Hold

Downward Dog

Cobra

Piriformis

Dragon

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