Here is your workout of the day!
Strength
A1. Option 1
Cossack Squats: 4 sets x12-16 reps **total
A1. Option 2
Lateral Box Step ups: 4 sets x8 reps **each side
+
A2. Lateral Banded Plank Hold: 4 sets x:30 seconds
METCON
AMRAP 9 *MAP Training
40 DUs
2 alt Turkish Get Ups @53/35
10 Front Squats @95/65
Directly into
1k Row
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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