MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:
IRON MILE|MAYHEM
Warm up: 7 min flow
1 min bike (30 sec easy/30 sec moderate)
7 goblet squats w/2 sec pause
10 sec bar hang
3 inchworms
@ 7 min
3 sets of 3 front squats building in weight
Strength: 10 min to build to a 1 front squat
Workout: 14 min cap
500/450 Row OR 30/24 Calorie Assault Bike
100 double unders
300ft Farmer Carry (70s/50s)
100 double unders
500/450 Row OR 30/24 Calorie Assault Bike
Accessory: 50 weighted glute bridge ups