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Here is your #workout of the day!


Running Clock

Split Jerk: 4 sets x2 reps

*Every :90 sec


8 mins to establish a heavy single for the day


EMOM x14

Min 1: 12/10 Cal Row

Min 2: 12 Burpees over BB

Coaches Challenge 

15/12 Cal Row

15 Burpee over BB

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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