
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