Here is your workout of the day!


Running Clock

15 Minutes 

Push Press: Building to a heavy 5 rep

@15 Minute Mark Perform 1 Push Press building in weight every 1:30 x5 rounds 



1k/950m Row

75 Air Squats

25 Hang Power Cleans @135-155/95-105

Coaches Challenge 

75 Air Squats—> 50 Pistols

HPC @185-205/125-135

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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