Tuesday September 8, 2020

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IRON MILE|MAYHEM 10.2

Warm up: 5 min flow

10 squats

10/10 lunges

10/10 single leg glute bridge

10 bird dogs

Strength: Front Squat

2×2, 6×3 at 80% new set every :90

workout: 15 min cap

27-21-15-9/21-16-11-6

Assault Bike Cals

27-21-15-9

kb swings

T1: adjust reps and movements as needed.

T2: 70/53 American Swings

T3: hang power clean 135/95. After finishing rest until the 15 min time cap. Then do it again with 185/125 and a rep scheme of 21-15-9-3 on the cleans. Bike stays the same.

Monday, September 7th, 2020 at 9:50 pm / WODS