MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:
IRON MILE|MAYHEM 10.4
Warm up: 3 sets
10 banded good mornings
:20 squat stretch
10 alt leg raises from straight arm plank
1 min row (30 sec easy/20 sec moderate/10 sec fast)
Strength: Deadlift
2-2-3-3-3-3-3-3 at 80%
new set every :90
workout: 16 min cap
50’ single arm OVHL 50/35
40 pull-ups
50’ single arm OVHL 50/35
35 GHD sit ups
50’ single arm OVHL 50/35
30 pull-ups
50’ single arm OVHL 50/35
25 GHD sit ups
50’ single arm OVHL 50/35
20 burpees over the dumbbell