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