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IRON MILE|MAYHEM
WARM UP: 8 MIN
2 min bike or row
-then
4 sets
12 medball front squats
8 push-ups
4 kipping swings
4 min athletes choice mobility work
Workout: 18 min cap
150 wall balls (20/14)
50 pull ups
T1: adjust reps and movements as needed
T2: as written
T3: bar muscle ups
Post Workout: 4 sets
10-20 Barbell Rows 115/75
max unbroken Russian KB swings
rest 2 min