MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:
IRON MILE|MAYHEM
Warm Up: 10 min AMRAP
1 min easy row
5 Kipping Swings
5 Jumping Squats
5 Behind the Neck Push Press (PVC/empty bar)
5 Overhead Squats (PVC or Empty bar)
5 alt. V-ups (each side)
5 wall angels
Accessory(treat it like part 2. Go hard and heavy) after the workout is…
3 sets of
1 min sandbag or dball bear hug
10/10 bent over DB rows
10 barbell curls
Workout:
30-20-10
Chest to bar pull-ups
15-10-5
Overhead squats Squats 155/105
Or
45-30-15
Pull-ups
20-15-10
Front Squat 135/95
T1: adjust as needed. Sub ring rows for pull-ups and lighten loads to make the workout work for your fitness level.
T2: choose either option and perform as written
T3: complete both in either order with a 4 min rest between them.