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