4/17/20

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

15 Shoulder Rotations forward 15 Shoulder Rotations backward 10 Quadruped/T-spine rotations **each 10 Glute Bridges 10 Single-Leg Glute bridges **each side — 3 Rounds 5-7 Push-ups 5-7 No push burpees 5-7 air squats :15-:20 sec HS Hold/OH weighted object hold

HOME GYM & MINIMAL EQUIPMENT

HOME GYM TRACK 3 Rounds **14 min Cap

30 HSPUs

30 Hang Power Cleans  @95/65

30 Front Squats MINIMAL EQUIPMENT TRACK 3 Rounds 30 HSPUs 30 Hang Power Cleans 30 Front Squats Alternative Equipment/Movement HSPUs * Hand Release Push-ups, Pike Push-ups, Decline Push-ups, Elevated Push-ups * BB/DB/KB Presses (Strict or Push) HPC * KB or DB (double) * KB or DB (single) alt. every 5 reps * Russian Swings Front Squat * KB or DB (double) * KB or DB (single arm front rack) alt. every 5 reps * Goblet Squats (an added challenge due to limited weight, perform “Jumping Goblet Squats)

BODY WEIGHT TRACK

AMRAP 12

15 Broad Jumps

30 HSPUs

60 Air Squats 

HSPU Substitutions

• 5 Wall Walks

• Pike Push-ups

• Push-ups w/Downward dog

COACHES CHALLENGE

HS Hold Shoulder Taps: :15-:20 sec on/1:30 rest

x4-5 Rounds

MOBILITY (1 minute each side)

• Couch stretch

• Half lotus on wall

• Medium pec 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