7/1/20
Here is your workout of the day!
Strength
Jerk Cluster: 1.1.1 **Rest :10 seconds between reps
Building to a heavy for the day
**3 reps must be completed to count as a working sets
**No more than 5 working sets
Gymnastics
Strict HSPUs: 4 sets x(-2) reps
**For those not able to perform 5 or more Strict, will adjust to:
Option 2
Kipping HSPUs: 4 sets x(-2) reps
Option 3:
Seated DB Shoulder Press: 4 sets x8 reps
METCON
AMRAP 12
10 T2B/Knee Tucks
150m Run
Coaches Challenge
150m Run w/Sandbag
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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