MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:
IRON MILE|MAYHEM
Warm Up:
8 min Warm Up
10 knee push ups
10 sit ups
10 squats
1 min any machine
Mobility
Planche Seal
Scorpion
Shoulder smash
skill/strength: 10 minutes
Practice handstand anything or kB overhead carrying
:20 on/:40 off is good working/resting ratio
Workout: Incredible Hulk
20 min AMRAP
5 deadlifts
5 hang power cleans
5 front squats
5 push press
5 back squats
T1: 95/65
T2: 115/75
T3=T3
Extra Work:
Every 5 min x 30 min
15 ghd sit-ups
20 DB box step up overs 50/35 w/20” box
25 wallballs 20/14