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Here is your workout of the day!


A1. Elevated Split Squats: 4 sets x8 reps

**Front foot elevated


A2. Bottom Up Kneeling KB Press: 4 sets x8 reps


Running Intervals 

Every 3 minutes 

Broken 200s

x6 Rounds


Jog 50m

Run 50m

Jog 50m

Sprint 50m

**Will be perform as a track layout

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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