4/22/20

WARM-UP 15 Scap Retraction 5 Quadruped/T-Spine Rotations **each 10 Plank Shoulder Taps 5 Quadruped/T-Spine Rotations **each 15 Scap Retraction — AMRAP 7 15 Jumping Jacks 15 Body Good mornings 10 split Squats **each 5 Push-ups w/downward dog 5 No Push Burpees

WOD OPTIONS HOME GYM TRACK AFAP

1.2.3.4.5.6.7.8.9.10

Plate G2OH @45/25

Burpee up and over Plate (lateral)

**Beginning of every minute 10 Plate Sit-ups

MINIMAL EQUIPMENT TRACK AFAP

1.2.3.4.5.6.7.8.9.10

G2OH

Burpee Over (lateral)

**Beginning of every minute 10 Plate Sit-ups

Alternative Equipment/Movement

G2OH

• KB or DB Snatches 

• Medicine ball

Options for those with lighter weights:

• Opt 1: Double DB or KB Snatches

• Opt 2: Can increase G2OH reps to 2.2.4.4.6.6.8.8.10.10

BODY WEIGHT TRACK AFAP

10.12.14.16.18.20

Mountain Climbers

20.18.16.14.12.10

Sit-ups

2.4.6.8.10.12

Burpees

COACHES CHALLENGE

Accumulate 3-minute in a hollow hold

MOBILITY

• Pec stretch

• Single-arm lat stretch

• Seated straddle (2 min)

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. Follow @blackironcf and tag us with the hashtags #blackironcf #supportyourlocalbox Happier. Healthier. Your friends at BICF