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IRON MILE|MAYHEM
Warm Up:
10 min
10 up downs
10 push ups w alt shoulder taps
10 kB swings
Partner Workout:
6 min on/2 min off x 40 min
45 Ghd sit ups or 90 abmat sit ups
8 rope climbs or 40 strict ring rows
Max HSPU or DB Push Press 50/35’s
T1: modify weights or movements as needed
T2: as written/notate movement choices on score
T3: 10 rope climbs and strict hspu
Extra Work: Optional!
Strength: 1 min on/1 min off x 12 min
Walking sled drag 115/80 or more on sled
Skill Builder:
4 sets
5 strict mu or low mu transitions
20 shoulder taps (from free standing hs if possible)
20 jumping lunges
<Rest as needed>