4/25/20



WARM-UP 4 Rounds

:20 sec Plank Hold

10 Supermans

3 Rounds

5 Kang Squats

10 Lunges

5 Burpees

20 Mountain Climbers

WOD OPTIONS HOME GYM TRACK For Time

3 Rounds

50 DUs

30 Air Squats

10 alt. Single Arm DB Burpees @50/35

Rest 3 mins

2 Rounds

30 DUs

20 Single Arm OH DB Lunge **10/10

10 Burpee over DB

Rest 3 mins

— 

AFAP

20 Alt DB Devil Presses

100 DUs

MINIMAL EQUIPMENT TRACK For Time 3 Rounds 50 DUs 30 Air Squats 10 alt. Single Arm DB Burpees — Rest 3 mins — 2 Rounds 30 DUs 20 Single Arm OH DB Lunge **10/10 10 Burpees Over — Rest 3 mins — AFAP 20 Alt DB Devil Presses 100 DUs Alternative Equipment/Movement DUs (Jumping Variations) * Jumping Double Taps * Alt. Toe Taps * Alt. Lateral Hops * Jumping Jacks Single arm DB Lunge: * KB * Complex: Plank Knee Tuck + Burpee Single arm OH Lunge * Weight OH Lunge Devil Presses * KB * Medball Burpee + G2OH * Any flat objects perform 30 G2OH BODY WEIGHT TRACK For Time 3 Rounds 50 Jumping Variations 30 Air Squats 10 Burpee Push-ups — Rest 3 mins — 2 Rounds 30 Jumping Variations 20 Backward Lunges 10 Lateral Burpees — Rest 3 mins — AFAP 20 Plank Knee Tuck + Burpee 100 Jumping Variations **Jumping variations * Jumping Double Taps * Alt. Toe Taps * Alt. Lateral Hops * Jumping Jacks COACHES CHALLENGE 10 Hollow Rocks +15 sit-ups x4 sets

**Rest as needed between sets

MOBILITY

  • Pigeon pose

  • Quad stretch

  • Scorpion

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

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