MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:
IRON MILE|MAYHEM
Warm Up: 8 minutes
:20 standing/:40 sitting x 4 min bike
4 min flow
10 hip ext
10 Russian swings
10 hanging shrugs
Mobility:
Seated straddle :60
Lat Stretch :30 each side
Quad/hip wall :30 each side
Strength: Strict Press
5 at 65%
5 at 75%
5+ at 85%
Workout:
Row for meters
2 min on/2 min off x 32 minutes
EXTRA WORK:
No specific extra work today. Make up missed workouts or past extra work.