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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)