4/28/20
WARM-UP 30ft Knee Pulls
10 Scap Retractions
30ft Heel Pulls
10 Quadruped/T-spine Rotations **each side
30ft Backward Bear Crawl/20 Plank Toe Touches
—
:15 sec on/:15 sec off
Mountain Climbers
Supermans
Push-ups w/downward dog
Lying Knee Tucks
x3 Rounds
HOME GYM TRACK Interval Repeats: :30 Second Stations
St 1: Hang Snatches @95/65
St 2: Box Jumps over @24/20"
St 3: Strict Pull-ups
St 4: Max Cal Bike
x4 Rounds/Rest 3 minutes between rounds
**There is no transition time between movements
**Score will be total reps combined of the Four movements
**There will be Four total rounds with Four separate scores
MINIMAL EQUIPMENT TRACK Interval Repeats: :30 Second Stations
St 1: Hang Snatches
St 2: Jumps
St 3: Strict Pulls
St 4: 100m Sprint
x4 Rounds/Rest 3 minutes between rounds
**A vest can be added for those who have available. The vest will be worn for all movements
H.Sn
DB/KB (Double or (Single-alt))
KB Swings
Plate or Medball Russian Swings
Jumps
Side to Side Single Leg Jumps
Jumping Knee Tucks
Jumping Air Squats
Pulls
Ring Rows
Inverted Rows
Bent-over Rows
Run (due to weather)
Complete as many DUs as possible
:20 seconds hard
BODY WEIGHT TRACK Interval Repeats: :30 Second Stations
St 1: No Push Burpees
St 2: Broad Jumps
St 3: Plank Toe Touches
St 4: 100m Sprint
x4 Rounds/Rest 3 minutes between rounds
COACHES CHALLENGE 5 Rounds
10 Cossack Squats
10 Single Leg Glute Bridges **each side
MOBILITY Medium Pec stretch (30 sec each)
-palm, hand and elbow (shoulder height) on the wall
-feet and head turn the other way
Hip opener (30 sec each)
-front lunge stance
-knee is pushed outwards
Child's pose (1 min)
-buttocks on heels and arms outstretched
-hands on the ground
-neutral head
Cobra (30 sec)
-pelvis in contact with the ground
-extended arms, torso opening
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