Friday September 25, 2020

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IRON MILE|MAYHEM

Warm up: 7 min flow

7 KB russian swings (eye level)

7 Glute Bridges (1 sec pause)

7 scap pull-ups

7 plank shoulder taps (each side)

At 7 min mark

2 sets

High knees down and back

Butt kickers down and back


Workout: 25 min cap

Run 1200 m

63 kB swings 53/35

36 pull-ups

Run 800 m

42 kB swings

24 pull-ups

Run 400

21 kB swings

12 pull-ups

Friday, September 25th, 2020 at 12:18 am / WODS