Here is your workout of the day!
Gymnastics
Handstand Work
7-10 Mins
Push-ups
Walking
Holds
Progressions
METCON
3 Rounds
20 alt DB Snatches @35/20
20 WBs @20/14
12 Hang Power Cleans @115/85
12 T2B
40 DUs
4 Bear Complexes
(squat thruster + back squat thruster= 1 rep)
**Rest 3-4 minutes between
Coaches Challenge
DB @50/35
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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