MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:
IRON MILE|MAYHEM 5.4
10 min flow:
100 m row
30’ walk on toes
30’ walk on heels
100 m run
10 jump squats
10 empty bar power cleans
(Can add weight after first time through)
Workout
5 sets
New set every 5:00 min
20/15 Calorie Row
200m Run
10 Power Cleans 135/95
T1: modify cal and distance to finish each run and row in a minute or less. 95/65
T2: as written
Non T3. Just go faster.
Accessory:
Accumulate 3 min active hang from bar
Accumulate 3 min active handstand hold
Break up as needed.