wodify-daily
Tuesday December 8

TriPark Strength – At Home Fitness

Warm-up

Toe Touches x 10 each leg

Leg Lifts x 10 each leg

Lying Hip Circles x 10 each leg

Inch Worm x 7

Active Scorpion x 10

Active Iron Cross x 10

Russian Baby Makers x 10

Dragon Pose x :30/leg

400m run OR 2:00 run OR 2:00 Jump Rope

Strength

-3 Sets-

Every :90…

Station 1: 8 Tempo Bulgarian Split Squats (Left)

:03 ↓, :03↑

Station 2: 8 Tempo Bulgarian Split Squats (Right)

:03 ↓, :03↑

Station 3: 10 Single Arm Tempo Push Press (Right)

:02 ↓, :02↑

Station 4: 10 Single Arm Tempo Push Press (Left)

:02 ↓, :02↑

Metcon

Metcon (4 Rounds for time)

-Every 5:00, for 4 Rounds-

200m Run

10 Bicep Curls or Planking Up And Downs

15 Tricep Extensions or Dips

20 Deadlifts or Deadlift Jumps

25 V-Ups

Post WOD Stretching

Touch Toes

Calf Stretch

Downward Dog

Piriformis

Prayer Stretch

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