7/30/20

Here is your #workout of the day!

Strength

A1. DB Backward Bear Crawl: x30ft

+

A2. DB Renegade Rows: 10 reps

x4 sets (rest as needed) 

METCON

5 Rounds **25 min cap

100m Sled @115/95

100 KB Front Rack Walk @53/35

5 Bench Press @135-155/95-105

Coaches Challenge 

BB @185/125

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