8/15/20

Here is your workout of the day!


Strength

KB Front Rack Reverse Lunges: 4 sets x8-12 reps (total)

+

Single Arm DB Rows: 4 sets x16 reps (each side)


METCON

For Time

15-13-11-9-7-5

HSPUs/BB Push Presses (@95-115/65-85)

150m Sandbag Run

150m Run


Coaches Challenge 

Strict HSPUs


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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