
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