6/16/20

Here is your workout of the day!

Strength

A1. Bent Over Rows: 4 sets x6 reps

+

A2. Side Lying Weighted External Rotations: 4 sets x12 reps

Gymnastics

4-5 Minutes working on Pulling variations:

• Ring Muscle Ups

• Bar Muscle Ups

• C2B/Pull-ups

• Butterfly

• Kipping

(athlete specific)

METCON

2 Minute Clock 

15 DB Bench Press @35-50/20-35

12 DB Power Cleans

Remaining Time 

Max T2B

x4 Rounds/Rest 2 minutes between 

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