7/18/20

Here is your workout of the day!

Strength

Weighted Pull-ups: Build to a heavy 5 rep & 2 rep

METCON

3 Rounds

400m Run

30 KB Swings @53/35

20 Box Jumps @24/20"

Coaches Challenge 

KB @70/53#

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