7/25/20

Here is your workout of the day!


Strength

Banded Clean Grip Deadlifts: 5 sets x3 reps, Every 1:30 @70% of rep clean

(red band)


METCON

For Time

1 Round

4 Devil Presses @35/20

8 Front Rack Lunges @95-115/65-85

Into,

40 Cal Row 

Into,

2 Rounds

2 Devil Presses

4 Front Rack Lunges

Into,

30 Cal Row

Into,

3 Rounds

1 Devil Presses

2 Front Rack Lunges

Into, 

20 Cal Row 


Coaches Challenge 

DBs @50/35

Lunges @135/95


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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