7/2/20

Here is your workout of the day!


Strength

A1. Split RDLs: 4 sets x8 reps **each side

(DBs)

+

A2. Lateral Sled Drag: 4 sets x12-16 steps (each direction)


METCON

EMOM x8

Squat Clean n’ Jerk @60-65%

Rest 2 mins

EMOM x6

M1: :15-:25 second HS Hold 

M2: 8-10 KB Front Rack Reverse Lunge @35/26

Rest 2 minutes

EMOM x4

8/6 Cal Bike + 4 alt DB Devil Presses @35-50/20-35


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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