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