wodify-daily
Workout #3

TriPark Strength – At Home Fitness

Warm-up

2 Rounds

20 Mountain Climbers

5 Burpees

Followed By Stretching – 1:00 per movement per leg

Deep Lunge

Pigeon

Frog

Russian Baby Makers

Toy Soldiers x 10 each leg

Strength

3-4 Rounds

10 Tempo Squats (7-10 seconds down) + 10 Air Squats

10 Tempo Glute Bridges (7-10 seconds down) + 10 Glute Pulses

10 Lunges Each Leg

Rest 1:00-2:00 between each round.

Metcon

Metcon (Time)

For Time:

21-18-15-12-9-6

Hollow Rocks or Sit-Ups

Planking Shoulder Taps (left + right =1)

Pistol Chair Squats

Please see the daily e-mail to find instructions and modifications

Endurance Class

5k Run (Time)

Max Effort 5k Run

10k Run (Time)

Max Effort 10k Run

Metcon (Time)

20:00 AMRAP

:30 Mountain Climbers

10 Burpees

:30 Double Under Taps

10 Break Dancers

Post WOD Stretching

Post WOD Stretching

1:00 per movement per leg

Deep Lunge

Pigeon

Piriformis

Scorpion

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