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Here is your workout of the day!


Turkish Get Up: 2 Reps **each side (complete both, before moving on)


Lateral Plank Banded Rows: 8 reps **each side (complete both, before moving on)


Ring Support Holds: :15-:20 sec (elbow lockout is key)

x4-5 Rounds


5 Rounds

8 C2B/Pull-ups

8 Back Squats @95-115/65-85

8 T2B

8 Back Squats

Coaches Challenge

BB @135-155/95-105

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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