7/20/20
Here is your workout of the day!
Strength
A1. 12 Weighted Sit-ups
+
A2. 4 Ball Slams
+
A3. 30ft KB Front Rack + DB OH Walk (x2)
x4 sets
Gymnastics
3 High Rebounding Forward Bounds + Run: x4 rounds
(50-meter spacing)
**performing 3 rebounding bounds in forward progress, directly into hard effort run with the remaining distance of the 50 meters
**Walk back with be your rest between sets
METCON
Running Clock
2 Minute Clock
200m Run
Max Pull-ups (Kipping)
Into,
2 Minute Clock
200m Run
Max DB Box Step Overs w/50/35s @24/20”
Rest 2 minutes
x3 Rounds
Coaches Challenge
Max Pull-ups—> Max MUs
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