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Here is your workout of the day!


Push Press w/2 sec pause + 1 Jerk: Building to a heavy for the day


3 Rounds

30 KB Swings @53/35

30 Sit-ups

30 Banded No Push Burpees (red)

**Rest 1:1 between Rounds

**Rest the same amount of time as taken to complete a round

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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