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Here is your workout of the day!



Option 1

Accumulate 50 Strict 

Option 2:

Strict: 3 sets x(max reps)/Rest 1 minute between)

Option 3

Seated DB Shoulder Press: 3-4 sets x8 reps

Ring Dips:

Option 1:

50 Reps AFAP

Option 2:

2 sets x(max) reps **Rest 2 mins between

Option 3:

Close Grip Bench Press: 3 sets x15 reps

(hands in inside shoulder width)


3 Rounds

200m Run

15 Power Cleans @75-95#

100m Run

15 OHS

50 DUs

**Rest 3 mins between rounds

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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