Iron Mile will be professionally disinfected 2x per week…
… for the next few weeks to help keep our members and staff safe during the ongoing uptick in COVID infections. Additionally, we ask that you wipe down your equipment after use. As usual, be smart and stay home if you are feeling sick. Coaches who have considerable or prolonged exposure to Covid will be asked to quarantine or present a negative test in order to return to work.
Warm Up
8 min flow
4 push up to down dog
8 alt shoulder taps
12 Alt V-ups
1 min bike or run 1 lap
Strength
4 sets of 7
Tempo Ring Dip
(the stronger you are the
slower the tempo)
4 sets of 5
Low Ring Muscle Up
Transitions
Workout
10-20-30-40-50
DB Snatch 50/35
20/16 cal on any machine
T1: Modify as needed
T2: as written
T3: 30/24 on machine