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
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