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Wednesday November 18

TriPark Strength – At Home Fitness

Warm-up

2 Rounds

Downward to Cobra x 5

Cat Camel x 10

Wall Slides x 10

Y, T, W, pulses x 5 each position

Then…

Pike Position Walkouts x 5

Planking Ankle Rotations x 10

Single Arm T-Spine Bridges w/ a twist x :15/side x 2/side

Hollow Body Hold x :15 seconds

Strength

Metcon (4 Rounds for reps)

-EMOM for 12:00-

Station 1: Max Effort Handstand Hold**

Station 2: Max Effort Mountain Climbers

Station 3: Air Squat to Broad Jump x 10-12

**Can substitute this with either a wall walk or pike position on the ground

Record your max effort mountain climbers per round and in the notes section your max effort holds from station 1

Metcon

Metcon (Time)

-5 Rounds-

12 Odd Object Swings

30 Handstand Marches** or 10 Pike Push-Ups

10 Burpees

**These can also be done in a pike position on the ground

Post WOD Stretching

Thread the Needle

Child’s Pose

Seated Skin the Cat

Touch Toes

Standing Quad Stretch

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