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Here is your workout of the day!


Front Squat: Build to a heavy 3 rep


Drop set @80%: 2 sets x5 reps


Cossack Squats: 3 sets x12-16 reps


Lateral Box Step-ups: 3 sets x6-8 reps (each)



Option 1

50 Strict AFAP

Option 2:

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

Option 3

Seated DB Shoulder Press: 4 sets x8 reps


Muscle Work

Option 1:

1-3 MUs every minute x6-8 rounds

Option 2:

Ring Row to MU Transition:

4-5 sets x6-8 reps

**Rest 1 minute between

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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