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IRON MILE|MAYHEM 4.3
Warm Up: 12 min Flow
10 banded pull aparts
10 pull-up shrugs
20 v-ups
10 step back lunges
10 cal row
5 bench press (start empty bar and increase each round)
Strength: Bench Press
8 sets of 2
Complete a set every :90 and use the same weight across all 8 sets
Workout: 15 min cap
50/40 cal row
40 ghd sit-ups
30 chest to bar
20 db facing burpees
100 ft SA ovhd lunge 50/35
T1: adjust sets, reps, weights and movements as needed.
Ex: 50/40 cal row, 40 ab mat sit ups, 30 ring rows, 20 burpees, 100 ft lunge
T2: as written
T3: 100/80 cal row, two dumbbells(still only one ovhd at a time)