Here is your workout for the day!
12-16 Arm Swing Crossovers (across the chest)
12-16 Arm Swings (hip to overhead)
12-16 Mountain Climbers
12 Shoulder Taps
6 No Push Burpees
12 Lying Knee Tucks
THEN Select your track for the day.
HOME GYM TRACK
Snatches @ 95/65 (Coaches Challenge 115/85)
Toes to bar (or) Sit-ups
MINIMAL EQUIPMENT TRACK
Ground to overhead (DB, KB, Plate or Medball)
BODY WEIGHT TRACK
Members don't forget to sign-in to our 8pm At Home Class in Wodify and log your scores, and make sure you post your videos and pictures to @blackironcf and use the hashtags #blackironcf and #supportyourbox.
For those of you that have asked how they can support us as small business and find this helpful here is how you can donate whatever you see fit. Thank you again and let us know how we can help.