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Here is your workout of the day!


Front Squat: Build to a heavy double w/5 second pause @bottom



250 DUs/300 Singles

100 No Push Burpees onto Plate 

**Beginning of every 2 minutes complete 18/15 Cal Row 

**Plate @45#

Coaches Challenge 

No Push Banded Burpees 

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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