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Here is your workout of the day!


Single Leg Back Rack Step-ups: 4-5 sets x4-6 reps **each side 


For Time

5 Rounds

400m Run

9 S2OH @135-155/95-105

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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