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IRON MILE|MAYHEM
Warm up: 2-3 sets (8 mins max)
1 min easy bike
10 Band Pull aparts
10 Wall angels
5 Scap Push ups
10 jumping squats
@ 8 MIN MARK
2 rounds
100m Run
10 Air Squats
10 Push Ups
Strength: Bench Press
Work up to a 1 rep max
Workout: 4 rounds
400 run
40 Air Squats
T1: 4 rounds 300 m run + 30 air squats (or other)
T2: as written
T3: finish 4 rounds of T2. Move directly into 3 rounds of 300 m run + 30 push ups. Once finished 200 m run + 20 strict pull ups.