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Here is your workout of the day!


A. Bent Over BB Rows: 4 sets x6 reps

B. Seated Reverse DB Flies: 3 sets x8 reps


EMOM x 16

Min 1: S.A KB Complex: Hang Clean + 2 Front Rack Lunges + Thruster + 2 OH Lunges (each side)

Min 2: :30 second Lateral Plank Hold

Min 3: :30 sec Mono-structural piece @90%

Min 4: :30 second Lateral Plank Hold (opposite side)

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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