MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:
CLICK TO RSVP NOW!
IRON MILE|MAYHEM
Warm up: 10 min Flow
1 min easy row
5 Deadlift Bows
5 Deadlifts Below Knee
5 Deadlifts (empty bar)
10 Floor Plate Press
30 Single unders
Workout: 15 min cap
200 dubs
100/75 push ups
50 deadlifts 185/125
*make this an exciting partner workout by sharing the reps and making it a 15:00 AMRAP
T1: modify movements as needed
T2: as written
T3: every 3:00, including at the start, 15 American kb swings 70/53. If doing as partner workout; synchro KB swings.
Accessory Work:
5 sets
10 scap pull-ups + 5/3 strict pullups
then
4 sets
10 underhand barbell rows