MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:
IRON MILE|MAYHEM
WARM UP: 10 Min Easy Flow
1 min row
10 alternating box step ups
10 alternating v-ups
5 scap pullups
5 strict press
then mobilize
:30 shoulder smash each side
:30 scorpion each side
:30 lat pull each side
Strength: Strict Press
3-4 warm up sets to build to opener
5 reps at 75%
3 reps at 85%
1 rep at 95%
Workout: 20:00 Cap
10 Rounds
10 Box Jump Overs 24/20
10 Hand Release Push Ups
10 Toes To Bar
T1: Modify as needed
T2: As Written
T3: 12 rounds of 12 of all 3 movements
EXTRA WORK: Optional
Strength: Single Arm KB Front Rack Lunge
4 sets of 20 alternating steps. (2 sets holding KB on Right and 2 sets on Left)
then
4 sets of 10/10 KB Snatch
then
4 sets of 15 Hip Ext (weighted if possible)
Capacity:
Row 2k
100 barbell thrusters
50 CTB Pullups or 50 Jumping Chest to Bar