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IRON MILE|MAYHEM 3.5

WARM UP: 6 MIN AMRAP

2:30 min any machine

then With remaining time:

AMRAP: 

5 v-ups

5/5 bent over db rows

5/5 single arm shoulder to ovhd

Workout 

10 minute Amrap

15 push ups

15 Abmat Sit Ups

@12:00

10 minute Amrap

12 Reverse Lunges

16 dumbbell snatches

T1: modify movements/rep schemes as needed

T2: use a single 50/35 lb dumbbell

T3: GHD sit-ups & 95/65 barbell