Here is your workout of the day!
Strength
Strict Press: 3 sets x7 reps
Gymnastics
4-5 Minutes Working on Handstands
Walks
Freestanding holds
Supported holds
Kick ups
Handstand shoulder taps
METCON
AMRAP 9
6 Deadlifts @115-135/85-95
9 Hang Power Cleans
12 Box Jumps @24/20” **stepping down
Coaches Challenge
BB @155/105
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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