MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:
IRON MILE|MAYHEM
Warm up: 9 min flow
5 pike pushups
5 Box Step ups (each side)
15 sec HS hold
30 sec single unders
Strength: Bench Press
8×3 at 80%. New set every :90
Workout: 6 rounds each
I go/you go
15/12 cal bike or row*
8 burpee box jump overs 24/20
T1: 12/10 cal bike or row+8 burpees
T2: as written
T3: 30/24 or 5 burpee get overs 48/40
*ideally 3 rounds will be bike and 3 rounds will be on the rower