Here is your workout of the day!
Strength
EMOM x15
M1: 8-10 Pistols (weighted for those who can)
M2: :30 second of DUs
M3: 5-7 Weighted Strict Pull-ups
**For those who can wear vest for all
METCON
AMRAP 6
6 WBs @20/14
6 Pull-ups
6 Box Jumps @20” for all (full extension is not required)
—
Rest 3 mins
—
AMRAP 6
12 alt DB Renegade Rows @35-50/20-35
6 DB Deadlifts
12 DB Front Rack Reverse Lunges
**all movements performed with two DBs
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
Comentarios