top of page


Here is your workout of the day!


A1. Single Arm DB Row:4 sets x15 reps **each


A2. 40ft Bottom Up KB Carry: x4 sets **each


EMOM x18

M1: 1-2 Rope Climbs/12 Ring Rows

M2: 12/10 Cal Bike

M3: 30-40ft Handstand Walk/2-3 Wall Walks

Coaches Challenge 

Bike @15/12 Cals

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

15 views0 comments

Recent Posts

See All
  • Instagram
  • Facebook
  • YouTube
  • Twitter
bottom of page