MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:
IRON MILE|MAYHEM 9.3
Warm Up: 3 sets
10 Banded Good Mornings
10 Arm Circles (each directions)
10 Floor Plate Press
10 Glute Bridge (2 sec hold at top)
5 Step-back lunges (each side)
Strength: Deadlift 3×2, 5×3 @ 80%
– Complete a set every 90 seconds, on the 4th – 8th set complete 3 reps –
* Use same weight for all 8 sets
Workout: 18 min AMRAP
200ft Farmers Carry (70s/50s)
30 Push Ups
30 Jumping Split Lunges
T1: 50/35 lb db’s and modified movements as necessary
T2: As written
T3: deficit push ups 6/4″-double db box step overs 50/35s