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