6/3/20

Here is your workout of the day!


Strength

Back Squat w/4 second count down: Building to a heavy double for the day


Gymnastics

EMOM x5 

4-7 HSPUs + :08-12 second Hold


Alternatives

  • 3-5 + :08-10 second Hold

  • 15-20 second hold + 1 negative

METCON

3 Rounds

200m Run

12 Hang DB Squat Clean Thrusters @35/20

Into,

3 Rounds

100m Run

8 Hang DB Squat Clean Thrusters


Coaches Challenge 

DBs @50/35#


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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