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