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
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