Last week was incredible and I want to, one more time, say thank you to everyone involved. As Iron Mile continues to grow into its new home this week look for more equipment to arrive, the rig to get cinched down and secured into place, ropes and rings to be hung from the ceiling, and a few more surprises.
When you RSVP before class it allows Iron Mile to be able to contact you in the event that you have shared a class with anyone who tests positive for COVID.
Iron Mile remains open in an effort to build healthier people, more robust immune systems and foster community bonds that keep so many people sane during these uncertain times.
WARM UP AND MOBILITY: COACH DIRECTED
STRENGTH: 12 MIN CLOCK
3 Back Squats every 90s (Building over the 15 min Clock)
WORKOUT: 3 ROUNDS
0-5m
Row 800/700m
5m-10m
15 Burpee Box Jump Overs 24/20
25 Pull-ups
T1: Row 800/700 or 4 min whichever comes first. On BBJO and Pull-ups modify to finish 4 min or faster.
T2: As written
T3: Chest to Bar Pull-ups
Score is Slowest time on row portion plus the slowest time on BBJO and Pull-ups
EXTRA WORK:
Cardio: 4 rounds
40/30 cal bike
Rest 1 min
Strength Priority:
4 sets
15 Banded Goblet Squats
15 Kettlebell Swings
15 Goblet Squats
Rest 3 min