Wednesday September 30, 2020

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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.

Tuesday, September 29th, 2020 at 9:50 pm / WODS