4/16/20

Welcome back here is what we have for the day!

WARM-UP

15-12-9

Body Good-mornings

Hollow Body **active & release

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4 Rounds

10 Shoulder taps

10 toe touches

10 lunges

:30 sec Plank Hold

HOME GYM & MINIMAL EQUIPMENT

HOME GYM TRACK AMRAP 18

40 Deadlifts @95/65

55 Deficit Push-ups

70 Lunges **No Weight

85 Sit-ups

Deficit push-ups: allowing for a deeper range of motion. The deficit can be DBs, plates, a platform of some sort, etc. MINIMAL EQUIPMENT TRACK AMRAP 18 40 DLs 55 Deficit Push-ups 70 Lunges **No Weight 85 Sit-ups Deficit push-ups: allowing for a deeper range of motion. The deficit can be DBs, plates, a platform of some sort, etc. Those will one object can switch hands every 10 reps Alternative Equipment/Movement Deadlifts * KB or DBs (double). DBs only one head needs to make contact with the ground * Those with lighter weight can add in s deficit on DLs as well

BODY WEIGHT TRACK

AMRAP 18

40 Single DLs **alt. every 10 reps

55 Close Grip Push-ups

70 Lunges

85 Sit-ups

COACHES CHALLENGE

HS Hold Complex (belly to the wall: :10 sec Hold +6-10 shoulder taps + :10 sec Hold/1-1:30 rest 

x4-5 

MOBILITY (1 minute each side)

• Pigeon pose

• Knee hug

• Supine scorpion stretch

• Single-arm lat stretch

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