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Here is your workout of the day!


A1. Turkish Get Ups: 4 sets x2-3 reps (consecutive)


A2. Suitcase Carry: 4 sets x100ft (each side)


Row Repeats

300m Row

x4/Rest 2 mins

**Following final 2-minute rest

Directly into,

150m Row

x4/Rest 1min 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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