Here is your workout of the day!
Strength
A1. Bent Over Rows: 4 sets x6 reps
+
A2. Side Lying Weighted External Rotations: 4 sets x12 reps
Gymnastics
4-5 Minutes working on Pulling variations:
Ring Muscle Ups
Bar Muscle Ups
C2B/Pull-ups
Butterfly
Kipping
(athlete specific)
METCON
2 Minute Clock
15 DB Bench Press @35-50/20-35
12 DB Power Cleans
Remaining Time
Max T2B
x4 Rounds/Rest 2 minutes between
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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