MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:
IRON MILE|MAYHEM 5.2
WARM UP: 8 MIN FLOW
10 pull up shrugs
8 empty bar front squats
6 empty bar push press
4 plank walks(high plank to low plank)
Strength: Front Squat
7×2, 1×3
New set every :90. Use same weight across all sets
Workout:
30 GHD sit ups
30 shoulder to overhead
60 pull-ups
30 shoulder to overhead
30 v-ups
15 min cap
T1: scale weights and loads as needed
T2: 75/55
T3: at 15:00 mark do another round.