6/25/20

Here is your workout of the day!

Strength

A1. Option 1

Cossack Squats: 4 sets x12-16 reps **total

A1. Option 2

Lateral Box Step ups: 4 sets x8 reps **each side 

+

A2. Lateral Banded Plank Hold: 4 sets x:30 seconds

METCON

AMRAP 9 *MAP Training

40 DUs

2 alt Turkish Get Ups @53/35

10 Front Squats @95/65

Directly into

1k Row

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

Happier. Healthier.

Your friends at BICF