If you’ve been missing some mobility work, we are adding that to the end of the warm up. Also, at the bottom of the page we have listed some EXTRA WORK for those of you looking to build some extra strength and conditioning.
MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:
IRON MILE|MAYHEM
Warm Up: 10 min AMRAP
1 min easy bike
5 Alternating V-ups each side
30 secs single unders
5 single leg glute bridge (each side)
Mobility:
1 min pigeon stretch each side
1 min seal stretch
Workout: “Million Dollar Baby”
5 rounds
1 min kb swings 53/35
1 min sit ups
1 min double unders or ski erg
1 min rest
T1: lower kb swing weight and single unders
T2: as written
Accessory: 4 rounds
12 single arm db rows
12 single arm Arnold press
Extra work for competitors and anyone who wants a little more!
4 rounds
20/15 cal row
15 overhead squats 95/65
10 bar facing burpees
Rest 1 min
Then
5 sets
12 box step overs 50’s/35’s
8/6 strict chin ups
4 db power cleans 50’s/35’s