MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:
IRON MILE|MAYHEM
Warm up: 8 min AMRAP
1 min easy bike
5 back squats (empty bar)
7 single leg glute bridge (each side)
7 single arm DB strict press (each side)
Strength: Back Squat for load(take 3 sets to build to first weight)
#1: 5 reps @ 65%
#2: 5 reps @ 75%
#3: 5 reps @ 85%+ <– The ‘+’ means do as many reps as possible
Workout: 12 minute AMRAP
20 Push Press (75/55)
30 Air Squats
T1: Modify as needed
T2: As Written
Accessory: 3 sets
12 Single Arm Ring Row (each side)
12 Single Leg Glute Bridge