7/9/20

Here is your workout of the day!


Strength

A1. Weighted Sit-ups: 4 sets x12 reps

+

A2. Hollow Hold: 4 sets x :10-:15 second

+

A3. Weighted Seated Russian Twist: 4 sets x20 reps

+

A4: 100ft Suitcase Carry: x4 sets


METCON

4 Minute Clock

500m Row

1 Round

14 Plate G2OH @45/25#

14 OH Lunges

AMRAP

Burpee Box Jumps Over @24/20"

Rest 2 Minutes

4 Minute Clock 

500m Row

2 Rounds

10 Plate G2OH

10 OH Lunges

AMRAP

Burpee Box Jumps Over

Rest 2 mins

4 Minute Clock

500m Row

3 Rounds

6 G2OH

6 OH Lunges 

AMRAP

Burpee Box Jumps Over


Coaches Challenge 

Box @30/24"


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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