Friendsgiving, ie an opportunity to enjoy great food, amazing drinks and even better people! Just 4 days away. Bring your significant other and we’ll see you there!
MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:
IRON MILE|MAYHEM
Warm Up: 8 min emom
Even: 8 push ups+up downs or any machine for the rest of the minute
Odd: 12 hollow rocks+up downs or any machine for the rest of the minute
Mobility:
Lizard Stretch :30 each side
Child’s pose :30
Planche+seal :30
Partner Workout or Rest 1:1
8 rounds
20/15 cal assault bike
2 rope climbs or 8 burpee pull-ups
T1: 15/12 cal bike and 6 or less burpee pull-ups
T2: as written
T3: legless rope climb
EXTRA WORK for people with extra energy, time and motivation
skill: handstand walk
Spend 10 minutes getting inverted
Metabolic conditioning:
Row 1000m
3 rounds of DT
Row 1000m
Strength: Split Jerk to max then 6 x 1 at 85% of days max.