MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:
IRON MILE|MAYHEM 5.2
Warm up: 10 min flow
10 up downs
10 air squats
10 alternating v-ups
5 snatch grip deads
5 muscle snatches
5 ovhd squats
Workout:
21-15-9 (10 min cap)
Ovhd Squat
Burpee over the bar
Rest 5 min
21-15-9 (10 min cap)
Ovhd Squat
Burpee over the bar
T1: Front Squat or light overhead squat and burpees
T2: 95/65
T3: 21-15-9-6-3
EXTRA/ACCESSORY WORK: 3 rounds
10 windshield wipers
20 Russian twists(per side)
20 v-ups