4/13/20

Welcome back here is what we have for the day! WARM-UP

16 alt heel pulls 

10 scap retractions

16 shoulder taps

200m run

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4 Rounds

10 alt. single leg deadlifts

5 push-ups

10 sit-ups

5 air squats

**Run 100m on round 2 and round 4

HOME GYM & MINIMAL EQUIPMENT

HOME GYM TRACK

100m Run

10 Russian KB Swings @53-70#

50ft Handstand Walk

10 Goblet Squats

10 T2B

MINIMAL EQUIPMENT TRACK AMRAP 14

100m Run

10 Russian KB Swings @53-70#

50ft Handstand Walk

10 Goblet Squats

10 T2B/V-ups/Lying Knee Tucks

Alternative Equipment/Movement

R. KB Swings

• Hang DB Cleans

• Hang BB Cleans

• Plate/Medball Swings

HSW

• Backward bear crawl

• 2-3 Wall Walks 

Goblet Squat

• DB Front or Goblet squats

• BB Front Squats

BODY WEIGHT TRACK

AMRAP 14

100m run

30ft Reverse Lunge

50ft HS Walk/Backward Bear Crawl

30ft Forward Lunge

10 V-ups/Lying Knee Tucks

COACHES CHALLENGE

HS Holds: :15-:20 sec on/:40 sec off 

x4-5 Rounds

MOBILITY (1 minute each side)

• Pigeon pose 

• Hip opener

• Cobra (30 sec)

• Child's pose

Mission accomplished! Nice work today, don’t forget to track your progress and check in on Facebook or post your pictures and videos on Instagram. Tag us @blackironcf with the hashtags #blackironcf #supportyourbox. Happier. Healthier. Your friends at BICF