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Writer's pictureBlack Iron Athletics

12/14/23

WARM UP (15 minutes)

Ski-lay (6 minutes)

*split the room into 2 teams and have them go head to head for 6 minutes, coaches call when to switch at random intervals, the team with the highest calories win


2 Rounds of each:

Hollow body Rocks

Superman holds


HR Push-ups

Glute Bridges


Reverse Lunges

Ring Rows


STRENGTH (15 minutes)

5 Rounds for Quality

12 Weighted Sit-ups (RX+ GHD Sit-ups)

8 Barbell Bent-Over Rows

6 Ball Slams

METCON (16 minutes)

AMRAP in 16 minutes (Rounds + reps)

12 Alt Plate Push-ups

8 DB box step-overs @ 40/20 on 20" Box

6 Pull-ups (RX+ 2 Ring Muscle-ups)

*every 4 minutes run 400m (0:00, 4:00, 8:00, and 12:00 minutes)

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