4/14/20

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

20 mountain climbers

15 arm swings

20 mountain climbers

15 jumping Jacks

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8-6-4-2

Burpees

Forward + Backward Lunge

HOME GYM & MINIMAL EQUIPMENT

HOME GYM TRACK AMRAP 5

7 Push Press @95-115/65-80

7 Weighted Box Step Overs @24/20” w/DBs @50/35 (2)

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Rest 5 Mins/Repeat 

**those using single DB or KB will perform “Box Step Ups” full extension at the top MINIMAL EQUIPMENT TRACK AMRAP 5

7 Push Press 

7 Weighted Box Step Overs 

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Rest 5 Mins/Repeat 

Alternative Equipment/Movement

Push Press

• DB or KB (double)

• DB or KB Single x5 reps **each side

• HSPUs

• Plate Strict Press

• Medball Shoulder to shoulder (up and over the head)

Step Overs

• “Box Step Ups” full extension at the top

• Stepping up to any elevated surface that allows a 90-degree crease at the hip and knee

BODY WEIGHT TRACK

AMRAP 5

8 Push-ups

10 No Push Burpees

12 Side to Side Jumps

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Rest 5 Mins/Repeat

COACHES CHALLENGE

HS Holds (belly to the wall): :15-::30 sec on/1 Min off

x4-5 Rounds

MOBILITY (1 minute each side)

• Knee hug (only 30 sec)

• Supine scorpion

• Scorpion

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