6/29/20
Here is your workout of the day!
Strength
OHS: Building to a heavy double w/4 sec pause @bottom
Gymnastics
5-6 Minutes working on Pulling variations
Ring Muscle Ups
Bar Muscle Ups
C2B/Pull-ups
Butterfly
Kipping
(athlete-specific)
C. EMOM x10
M1: 8-10 Pull-ups
M2: :30 seconds DUs
METCON
AFAP 6 min Cap
30 Push Presses @75/55
15 Box Jumps over @24/20"
30 Push Presses
15 Box Jumps Over
Coaches Challenge
BB @95/65
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