8/18/20

Here is your workout of the day!


Strength

Front Squat: Build to a heavy 2 rep

+

Drop set @80%: 2 sets x5 reps


METCON

EMOM x18

Min 1: 12/10 Cal Row

Min 2: 12 Burpees over BB


Coaches Challenge 

15/12 Cal Row

15 Burpee over BB


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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