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IRON MILE|MAYHEM 2.4

Warm up: 8 min FLOW

8 plate floor press

8 walking lunges

8 bent over rows empty bar

8 walking planks(transition from elbow to straight arms

Strength: Bench Press

5 sets of 3

(First set should be at 50-60% of 1rm)

Workout:

Tabata Push Ups

Rest 1 min

Tabata Ring Rows

Rest 1 min

Tabata Stick sit ups

Rest 1 min

Tabata Jumping Lunges

Accessory:

Accumulate 3 minutes of dead hang from pull-up bar or rings