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