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Here is your workout of the day!


A1. Bent Over Rows: 4 sets x6 reps


A2. Side Lying Weighted External Rotations: 4 sets x12 reps


4-5 Minutes working on Pulling variations:

  • Ring Muscle Ups

  • Bar Muscle Ups

  • C2B/Pull-ups

  • Butterfly

  • Kipping

(athlete specific)


2 Minute Clock 

15 DB Bench Press @35-50/20-35

12 DB Power Cleans

Remaining Time 

Max T2B

x4 Rounds/Rest 2 minutes between 

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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