Big thank you to everyone who contributed to the Assault Century Ride. It was a huge success and over $3000 was raised! Next year we are bringing it back and it will be an event that you all will be proud to be a part of.
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IRON MILE|MAYHEM
Warm Up: 10 min AMRAP
1 min easy row
10 Single Suitcase DL (each side)
5 up downs
5 bird dogs (each side)
5 dead bugs (each side)
Workout:
6 Sets (1 Set Every 2:00)
10 Deadlifts (185/125)
10 Bar Facing Burpees
-at 15:00-
40 Deadlifts (185/125)
40 Bar Facing Burpees
T1: Modify as needed.
T1x: 165/115
T2: As written
T3: Burpee first on all sets
Accessory:
3 Sets
60 second weighted plank
20 seated Russian twist (AHAP)
60 Second Hollow Hold
20 Bicycle Kicks