Here is your workout of the day!


Jerk Cluster: 1.1.1 **Rest :10 seconds between reps

Building to a heavy for the day

**3 reps must be completed to count as a working sets

**No more than 5 working sets


Strict HSPUs: 4 sets x(-2) reps

**For those not able to perform 5 or more Strict, will adjust to:

Option 2

Kipping HSPUs: 4 sets x(-2) reps

Option 3:

Seated DB Shoulder Press: 4 sets x8 reps



10 T2B/Knee Tucks

150m Run

Coaches Challenge 

150m Run w/Sandbag

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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