5/1/20
WARM-UP 16-20 Calve raises
16-20 Toe Raises
16-20 Arm Crossovers
16-20 Arm Swings
—
:20 sec on/:10 sec off x16 Rounds (total)
Jogging in place (or bike/rower)
Lunges
G2OH (no push burpees for those w/o equip)
Burpees
HOME GYM TRACK 3 Rounds
800m Run
30 KB Swings @53/35
30 Push-ups
MINIMAL EQUIPMENT TRACK 3 Rounds
800m Run
30 Swings
30 Push-ups
Alternative Equipment/Movement
Run
3:30-4 Mins (time frame for those not marked out
Swings (full swings over head)
KB
DB (double or single)
Plate
Medball
Push-ups
Knee Push-ups
Elevated Push-ups
BODY WEIGHT TRACK 3 Rounds
800m Run
30 Glute Bridges (pause @top)
30 Push-ups + Plank Toe Touch
COACHES CHALLENGE Opt 1
5 Minutes Max Handstand Walk
Opt 2
50 Handstand Shoulder Taps
Opt 3
Accumulate 3 Minutes in a Handstand Hold
Opt 4
50 Plank Wall Walks
MOBILITY calve stretch (1 min each)
-toes against the wall
-leg stretched, heel as close as possible to the wall
-push your hips forward against the wall
lying knee hug (30 sec each)
-back flat against the floor
-knee comes up to the chest
-hands push knee towards the chest
supine scorpion (30 sec each)
-lying on your back with your arms in a cross
-foot placed close to the opposite hand
-back of hands in permanent contact with the ground
scorpion (30 sec each)
-body facing down on the floor
-arm stretched out on one side, flexed on the other
-foot turns following the stretched arm
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