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
:30 Bar Hang
WORKOUT: 2 sets
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.