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Here is your workout of the day!


A1. 12 Weighted Sit-ups


A2. 4 Ball Slams


A3. 30ft KB Front Rack + DB OH Walk (x2)

x4 sets


3 High Rebounding Forward Bounds + Run: x4 rounds

(50-meter spacing)

**performing 3 rebounding bounds in forward progress, directly into hard effort run with the remaining distance of the 50 meters

**Walk back with be your rest between sets


Running Clock 

2 Minute Clock

200m Run

Max Pull-ups (Kipping)


2 Minute Clock

200m Run

Max DB Box Step Overs w/50/35s @24/20” 

Rest 2 minutes

x3 Rounds

Coaches Challenge 

Max Pull-ups—> Max MUs

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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