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Wednesday July 15

TriPark Strength – At Home Fitness

Warm-up

400m Run (or run for 2:00)

2 Rounds:

10 Sit-Ups

15 Ai Squats

20 Second Plank Hold

Strength

4 Sets

*Tempo Push-Ups x 5

Immediately followed by…

Planking Up and Downs x 10

Rest 60-90 seconds

Ring Dips or Bench Dips x 6

Rest 60-90 seconds

Metcon

Metcon (4 Rounds for reps)

4 Rounds

3:00 AMRAP

1:00 Mountain Climbers

10 Planking Spider Mans

Air Squats or Step-Ups x Max Effort with remaining time

1:00 Rest Between Each Round

Post WOD Stretching

Child’s Pose

Prayer Stretch

Shoulder Cross

Deep Lunge

Piriformis

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