MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:
IRON MILE|MAYHEM 9.4
Warm Up: 3 sets
30 sec easy bike
20 alt v ups
10 jumping squats
5 wall ball push-press
Workout:
75 Toes to bar
*Every 2 Minute on the Minute
15/12 Calorie Assault Bike. Start with Assault Bike
-rest until 20:00-
75 Wall Ball (30/20) OR 100 Wall Ball (20/14)
*Every 2 Minute on the Minute
15/12 Ski Erg. Start with Ski Erg
*adjust calories on assault bike and ski so athlete’s have 1:15 to work on movements
T1: adjust movements as needed. Adjust calories to 12/10
T2: As written
T3: 100 or each movement