8/26/20
Here is your workout of the day!
Strength
Front Squat: Build to a heavy 3 rep
+
Drop set @80%: 2 sets x5 reps
—
Cossack Squats: 3 sets x12-16 reps
Alternative:
Lateral Box Step-ups: 3 sets x6-8 reps (each)
Gymnastics
HSPUs:
Option 1
50 Strict AFAP
Option 2:
Strict: 3 sets x(max reps)/Rest 1 minute between)
Option 3
Seated DB Shoulder Press: 4 sets x8 reps
—
Muscle Work
Option 1:
1-3 MUs every minute x6-8 rounds
Option 2:
Ring Row to MU Transition:
4-5 sets x6-8 reps
**Rest 1 minute between
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