6/27/20

Here is your workout of the day!


Strength

A1. Single Arm DB Row:4 sets x15 reps **each

+

A2. 40ft Bottom Up KB Carry: x4 sets **each


METCON

EMOM x18

M1: 1-2 Rope Climbs/12 Ring Rows

M2: 12/10 Cal Bike

M3: 30-40ft Handstand Walk/2-3 Wall Walks


Coaches Challenge 

Bike @15/12 Cals


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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