Here is your workout of the day!
Strength
HSPUs:
Option 1
Accumulate 50 Strict
Option 2:
Strict: 3 sets x(max reps)/Rest 1 minute between)
Option 3
Seated DB Shoulder Press: 3-4 sets x8 reps
—
Ring Dips:
Option 1:
50 Reps AFAP
Option 2:
2 sets x(max) reps **Rest 2 mins between
Option 3:
Close Grip Bench Press: 3 sets x15 reps
(hands in inside shoulder width)
METCON
3 Rounds
200m Run
15 Power Cleans @75-95#
100m Run
15 OHS
50 DUs
**Rest 3 mins between rounds
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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