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Here is your workout of the day!


Front Squat: Build to a heavy 10 rep

**Rest 2 mins after established weight

Complete as many reps as possible @80% of “A” (1 attempt)



100 Push Presses @75/55

**At the start of every :90 seconds complete

5 Push-ups

100m Run

Into, as many Push Press reps as possible till the next :90 second mark

**complete format till all hundred reps are complete

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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