Here is your workout of the day!


Handstand Work

7-10 Mins

  • Push-ups

  • Walking

  • Holds 

  • Progressions


3 Rounds

20 alt DB Snatches @35/20

20 WBs @20/14

12 Hang Power Cleans @115/85

12 T2B

40 DUs

4 Bear Complexes

(squat thruster + back squat thruster= 1 rep)

**Rest 3-4 minutes between

Coaches Challenge

DB @50/35

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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