Some of you know we followed Mayhem Affiliate Programming for about a week nearly a month ago. After exploring different options and speaking with some of the head programmers and coaches, Iron Mile will follow Mayhem Affiiliate Programming for 90 days. That means our workouts will have a different feel to them, which for many of us is VERY EXCITING!

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WARM UP: 12 MIN FLOW

:90 bike or 200m run

10/10 Single Leg RDLs

20 Deadbugs

:30 Bar Hang

WORKOUT: 2 sets

3 rounds

15/12 Cal Bike

20 Alt DB Snatch

15 Toes to Bar

-Rest 5 Min Between Sets

*This will be 3 rounds, Rest 5 Min, and then 3 more rounds

Tier 1: Adjust bike to 12/9 cals and reps and weights as needed

Tier 2: 50/35 DB

Tier 3: 20/15 Cal bike and 50/35 DB

Post Workout Strength

Build to a heavy 3 Push Press or a heavy 3 Push Jerk with remaining time in class.