7/16/20

Here is your workout of the day!


Strength

A. Seated Arnold Presses: 4 sets x8 reps (each side)

B. Tabata Style :30 sec on/:15 sec Transition

Station 1: Wall Squat Holds

Station 2: Plank Holds (resting on forearms)


METCON

For Time

1 Man Maker

10m Shuttle Run

2 DB Man Makers

10m-20m Shuttle Run

3 DB Man Makers

10m-20m-30m Shuttle Run

4 DB Man Makers

10m-20m-30m-40m

5 DB Man Makers

10m-20m-30m-40m-50m Shuttle Run

**Meters run will be down and back

10/10

20/20

30/30

40/40

50/50


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

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