8/13/20

Here is your workout of the day!

Strength

16 Walking Split DB RDLs: x4 sets

+

3 Forward Bounds: x4 sets

METCON

AMRAP 6

3 Strict Ring Dips/5 Push-ups

6 Box Jumps over @24/20”

9 Weighted Sit-ups @35/20

—

Rest 1 min

—

6 Minute Bike  

:20 second Hard/:40 sec coasting 

—

Rest 1 min

--

AMRAP 6

3 Burpees

6 DB Snatches @50/35

18 DUs

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