MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:
IRON MILE|MAYHEM
Warm up: 3 sets (8 mins cap)
:20 bike
5 PVC Pass through
5 behind the neck push press (snatch width grip)
5 jumping squats
5 scap pullups
Build: 4 sets
10-15 barbell good mornings or reverse hypers
10/10 single leg RDL
:30 R/L side plank
Workout:
200/160 cal bike or 250/200 cal row or ski
*every 3 min complete
3 power snatch 155/105
4 overhead squats 155/105
3 bar muscle ups
T1: modify time allow for at least 2 min on the assault bike
T2: as written
T3: move to 6 muscle ups.