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Here is your workout of the day!


Single-Leg Lateral Step Ups: 

4 sets x8-10 reps **each side


100ft Sled Drag: x4 sets


4 Rounds “For Tim

15 Burpees onto Plate (45)

20/17 Cal Row

15 KB Thrusters @35/26

**Rest 2 mins between rounds

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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