WARM-UP 2 Rounds
12 Plank Toe Touches
12 Mountain Climbers
12 Burpees stepping "down & up”
—
AMRAP 9 @ W-U Pace (no more than 4 Rnds)
3 inch worms
3 worlds greatest stretch **each side
6 sit-ups
6 air squats
24 Single unders (toe taps)
HOME GYM TRACK For Time
100 Double Unders (150 Singles)
50 Sit-ups
30 Squat Cleans @135/95
50 Sit-ups
100 DUs (150 Singles)
MINIMAL EQUIPMENT TRACK For Time
100 DUs
50 Sit-ups
30 Squat Cleans
50 Sit-ups
100 DUs
Alternative Equipment/Movement
DUs (jumping variations)
Jumping Double Taps
Alt. Toe Taps
Alt. Lateral Hops
Jumping Jacks
Sqt Cleans
DB or KB (double)
alternating DB or KB (single)
Plate or Medball
**Added Challenge
For those with limited equipment and weight:
Perform sit-ups with the same equipment being used for Squat Cleans
BODY WEIGHT TRACK For Time
100 Jumping Variations
50 Sit-ups
75 Air Squats
50 Sit-ups
100 Jumping Variations
**Jumping variations
Jumping Double Taps
Alt. Toe Taps
Alt. Lateral Hops
Jumping Jacks
COACHES CHALLENGE 50-40-30-20-10
Seated Russian Twist
**Resting :30 seconds between
MOBILITY hip opener (30 sec each)
-front lunge stance
-knee is pushed outwards
half lotus on wall (30 sec each)
-foot flat against the wall
-ankle on the opposite knee
-hand pushes knee to wall
Wall hinge (1 min)
-hands flat against the wall
-arms and legs tense, push pelvis backward
-maintain a natural lumbar curve
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
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