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IRON MILE|MAYHEM

Warm Up:

8 min Warm Up

3 min any machine

Then 3x

5 hand release push ups

7 ring rows

9 up downs

Mobility

Iron Cross

Squat stretch

Workout: “Nate”

20 min AMRAP

2 Ring Muscle Ups or 6 strict pull-ups

4 hspu

8 kB swings 70/53

T1: adjust as needed

T2: 70/53

T3: strict hspu

Extra Work:

Every 8 min x 32 min

2 min Bike

2 min Row

2 min Ski

Run 200 m