Here is your workout of the day!


4 Rounds *NFT

20 KB Plank Drag Throughs

(-2) Strict T2B/Leg Raises 

:30 sec Lateral Banded Plank Hold 

**1 min rest between


4 Rounds “For Time” (Repeat) (24 mins)

15 Burpees onto Plate (45)

20/17 Cal Row

15 KB Thrusters @35/26

**Rest 2 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

8 views0 comments

Recent Posts

See All