MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:
CLICK TO RSVP NOW!
IRON MILE|MAYHEM
Warm Up: 10 min AMRAP
1 min easy row
10 hanging shrugs
5 bent over rows
5 strict press
5 push press
Accessory(performed post workout)
3 sets
20 db bench press
20 ghd sit ups or weighted sit ups
Workout: “2007”
18 min cap
1000-meter row
Then, 5 rounds of:
21 pull-ups
7 Shoulder to Overhead 135/95
T1: modify movements. A great sub on this movement if you struggle with pullups & struggle with finding intensity on ring rows try doing 21 kB swings 53/35
T2: as written
T3: barbell at 185/125 and sub pull-ups for 7 bar muscle ups