MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:
IRON MILE|MAYHEM 10.2
Warm up: 5 min flow
10/10 single leg glute bridge
10 bird dogs
Strength: Front Squat
2×2, 6×3 at 80% new set every :90
workout: 15 min cap
Assault Bike Cals
T1: adjust reps and movements as needed.
T2: 70/53 American Swings
T3: hang power clean 135/95. After finishing rest until the 15 min time cap. Then do it again with 185/125 and a rep scheme of 21-15-9-3 on the cleans. Bike stays the same.