Wednesday, December 18, 2019

Last chance for new BCF Hoodies!!! Fill out the order form HERE.

Strength:

E2MOM 20
1: 10 Back Squats @65 – 70%
2: 10 Back Rack Lunges @50-55%

Back rack lunge weight based on 1RM back squat

Conditioning:

4 Rounds
200m Run
5 Burpee Bar Muscle Ups (Fx: Burpee C2B Pull Ups)

Time Cap 12:00