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IRON MILE|MAYHEM 8.1
Warm Up: 8 min
1:00 min row
6 Up-Downs
8 Jump Squats
10 Wall Angels
Workout: 4 sets
5:00 on/1:30 off (total time is 24:30)
12 Lateral Burpees over med ball
24/20 Cal. Row
12 Lateral Burpees over med ball
Max Wall Balls (20/14)
We are shooting for 25+ wallballs per round although, if you are not getting at least 20 then on the following round move to T1.
T1: 16/12 cal and/or adjust wall ball weight and reps
T2: As written
T3: 15 burpees over the medball and 45/35 cal row. This rep scheme is far different and the wallballs will be done under extreme fatigue for many athletes.