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
