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