5/26/20

Here is your workout of the day!

Strength

Clean Grip Deadlift: 5 sets x3 reps Tempo: 3.2.x.0

**Building in weight

**5 working sets, sets that require smaller jumps

Gymnastics

EMOM x5

1-3 Strict Pull-ups + 5-7 Pull-ups **Unbroken

Alternatives

• Banded x5-7 strict 

• Rows (ring/inverted): x7-10 reps

METCON

AMRAP 9

3 Wall Walks

9 Hang DB Power Cleans @40-50/20-35

12 DB Renegade Rows

Coaches Challenge

30ft Handstand Walk

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