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Here is your #workout of the day!


A1. DB Backward Bear Crawl: x30ft


A2. DB Renegade Rows: 10 reps

x4 sets (rest as needed) 


5 Rounds **25 min cap

100m Sled @115/95

100 KB Front Rack Walk @53/35

5 Bench Press @135-155/95-105

Coaches Challenge 

BB @185/125

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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