6/9/20

Here is your workout of the day!

Strength

Clean Grip Deadlift: 5 sets x3 reps Tempo: 5.2.x.0

**Building in weight

**5 working sets

**Final week

Gymnastics

EMOM x5

8-10 Pull-ups **Unbroken

Alternatives

• Banded x7-10 strict 

• Rows (ring/inverted): x12-15 reps

METCON

Every 2 Minutes

10/8 Cal Row + 10 Burpees Up & Over  Plate (45)#

x6

Coaches Challenge 

12 & 12

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