Tonight at 730 pm all are welcome to a Night for Melissa; community, worship, and praying for healing for Melissa De La Cruz.
MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:
CLICK TO RSVP NOW!
IRON MILE|MAYHEM
Warm Up: 8 min flow
1 min easy bike, ski or row
10 bird dogs
10 scap pushups
10 up downs
Mobility:
:30 lat pull down each side
:30 puppy dog+:30 child’s pose
:30 squat hold with upright
Workout: 40 minutes
2 Rounds(20 min cap)
100/75 Calorie Assault Bike
40 Power Snatches (115/80)
-Rest 5:00-
2 Rounds
50/40 Calorie Assault Bike
20 Power Snatches (155/105)
T1: drop cals to 80/60 and 40/30. Then lower snatch weight if necessary
T2: as written
T3: raise weights to 135/95 and 185/125
Extra work for competitors and anyone who wants a little more!
A. 4 rounds
20 banded air squats
15 RDLs
20 banded glute bridge ups
Rest 1 min
B. 5 sets of
3 front squats + 1 split jerk
C. Muscle up practice
Up to 10 minutes