7/7/20

Here is your workout of the day!


Strength

Front Squat: Build to a heavy double w/5 second pause @bottom


METCON

AFAP

250 DUs/300 Singles

100 No Push Burpees onto Plate 

**Beginning of every 2 minutes complete 18/15 Cal Row 


**Plate @45#


Coaches Challenge 

No Push Banded Burpees 


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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