Here is your workout of the day!


KB Front Rack Reverse Lunges: 4 sets x8-12 reps (total)


Single Arm DB Rows: 4 sets x16 reps (each side)


For Time


HSPUs/BB Push Presses (@95-115/65-85)

150m Sandbag Run

150m Run

Coaches Challenge 

Strict HSPUs

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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