Welcome back here is what we have for the day! WARM-UP
16 alt heel pulls
10 scap retractions
16 shoulder taps
200m run
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4 Rounds
10 alt. single leg deadlifts
5 push-ups
10 sit-ups
5 air squats
**Run 100m on round 2 and round 4
HOME GYM & MINIMAL EQUIPMENT
HOME GYM TRACK
100m Run
10 Russian KB Swings @53-70#
50ft Handstand Walk
10 Goblet Squats
10 T2B
MINIMAL EQUIPMENT TRACK AMRAP 14
100m Run
10 Russian KB Swings @53-70#
50ft Handstand Walk
10 Goblet Squats
10 T2B/V-ups/Lying Knee Tucks
Alternative Equipment/Movement
R. KB Swings
Hang DB Cleans
Hang BB Cleans
Plate/Medball Swings
HSW
Backward bear crawl
2-3 Wall Walks
Goblet Squat
DB Front or Goblet squats
BB Front Squats
BODY WEIGHT TRACK
AMRAP 14
100m run
30ft Reverse Lunge
50ft HS Walk/Backward Bear Crawl
30ft Forward Lunge
10 V-ups/Lying Knee Tucks
COACHES CHALLENGE
HS Holds: :15-:20 sec on/:40 sec off
x4-5 Rounds
MOBILITY (1 minute each side)
Pigeon pose
Hip opener
Cobra (30 sec)
Child's pose
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. Tag us @blackironcf with the hashtags #blackironcf #supportyourbox.
Happier. Healthier.
Your friends at BICF
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