Here is your workout of the day!
Strength
Clean Grip Deadlift: 5 sets x3 reps Tempo: 5.2.x.0
**Building in weight
**5 working sets
**Final week
Gymnastics
EMOM x5
8-10 Pull-ups **Unbroken
Alternatives
Banded x7-10 strict
Rows (ring/inverted): x12-15 reps
METCON
Every 2 Minutes
10/8 Cal Row + 10 Burpees Up & Over Plate (45)#
x6
Coaches Challenge
12 & 12
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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