8/12/20
Here is your workout of the day!
Strength
Turkish Get Up: 2 Reps **each side (complete both, before moving on)
+
Lateral Plank Banded Rows: 8 reps **each side (complete both, before moving on)
+
Ring Support Holds: :15-:20 sec (elbow lockout is key)
x4-5 Rounds
METCON
5 Rounds
8 C2B/Pull-ups
8 Back Squats @95-115/65-85
8 T2B
8 Back Squats
Coaches Challenge
BB @135-155/95-105
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