Here is your workout of the day!
Strength
Back Squat w/5 second count down: Building to a heavy double for the day
Gymnastics
EMOM x5
6-10 HSPUs + :10-:15 second Hold
Alternatives
4-6 + :10-:12 second Hold
:25 second hold + 1 negative
METCON
AFAP
500m/425m Row
100 DUs/175 Singles
50 Air Squats
500m/425m Row
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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