3/25/20 HOME WOD

Here is your workout for the day!

WARM-UP

20 alternating Toe Raise

20 Toe Raises

20 High Knee Pulls

20 Quad Pulls

5-7 Inch Worms

20 High Kicks

10/10 Worlds Greatest stretch

Then

20 seconds of work followed by 10 seconds of rest of the following

High Knees

Butt Kicks

Side Shuffles

Karaoke Shuffles

High Knee Skips

Plank toe touches

Then

Jog for 2 minutes or 400m

THEN Select your track for the day.

HOME GYM TRACK

4 Rounds (3 minutes each)

Run 400m (or) 1:30-2:00 minutes

MAX Strict Pull-ups with the remaining time

**RESTING 2 minutes between rounds

MINIMAL EQUIPMENT TRACK

4 Rounds (3 minutes each)

Run 400m (or) 1:30-2:00 minutes

MAX Strict Pull-ups (or) Bent Over Rows with the remaining time

**RESTING 2 minutes between rounds

BODY WEIGHT TRACK

4 Rounds (3 minutes each)

Run 400m (or) 1:30-2:00 minutes

MAX Alt Plank Toe Touches with the remaining time

**RESTING 2 minutes between rounds

Members don't forget to sign-in to our 8pm At Home Class in Wodify and log your scores, and make sure you post your videos and pictures to @blackironcf and use the hashtags #blackironcf and #supportyourbox.

For those of you that have asked how they can support us as small business and find this helpful here is how you can donate whatever you see fit. Thank you again and let us know how we can help.

Happier. Healthier.

-BICF