4/27/20

WARM-UP 20 Walking Calve Raises

15 Jumping Jacks

20 Toes Raises

15 Jumping Jacks

200m Run

—

10 Body Goodmornnings

5-7 Push-ups

10 Kang Squats

5-7 Push-ups

—

AMRAP 3

2/1..4/2..6/3..etc Ascending Ladder

• Air Squats

• Burpees

HOME GYM TRACK 5 Rounds of:

300m Run

3 Rounds

5 Thrusters @115-135/85-95

5 Burpee over BB

**3-4 min rest between rounds

MINIMAL EQUIPMENT TRACK 5 Rounds of:

300m Run

3 Rounds

5 Thrusters 

5 Burpee Over

**3-4 min rest between rounds

Alternative Equipment/Movement

Run

• :45-1:15

Thruster

• DB/KB (double)

• DB/KB Single arm x6 reps **3/3

• Medball or Plate 

Burpees

• Complete over an object

BODY WEIGHT TRACK 5 Rounds of:

3 Rounds

10 Jumping Air Squats 

5 Burpee 

Into,

300m Run

**3-4 min rest between rounds

**Complete 3 Rnds of Squats and Burpees then perform a 300m run. Once returning from the run rest 3-4 minutes and complete 4 more rounds

COACHES CHALLENGE Option 1:

50 HSPUs AFAP

Option 2: 

10 Wall Walks AFAP

Option 3:

50 Push-ups AFAP (changing hands position every rep)

*check our Instagram Stories for the Coaches Challenge of the day!

MOBILITY Pigeon pose stretch (1 min each)

-front lunge start

-external face of the foot and knee on the floor

-minimum knee flexion in the rear knee

Seated piriformis stretch: (30 sec each)

-Crossed leg, flat foot

-knee pulled to the opposite shoulder

-back straight

Calf stretch: (30 sec each)

-toes against the wall

-leg stretched, heel as close as possible to the wall

-push your hips forward against the wall

Single-arm Lat stretch (1 min each)

-core engaged

-hand placed high against the wall

-head pushed forward

-back flat

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