7/10/20

Here is your workout of the day!

Strength

Single Leg Back Rack Step-ups: 4-5 sets x4-6 reps **each side 

METCON

For Time

5 Rounds

400m Run

9 S2OH @135-155/95-105

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