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IRON MILE|MAYHEM
WARM UP: 8 MIN FLOW
2 min row
2 min ski
into 2 sets:
10 up downs
15 squats(use a loaded B if desired)
20 alt v-ups
-then-
mobility
:30 lat stretch per side
:30 down dog
:60 lat stretch
Strength: every 2 min x 14 minutes
1 power clean to 5 back squats
Workout: 18 min cap
5-10-15
db thrusters 50s/35s
db power cleans 50s/35s
burpees over db
Rest 3 min
30 db thrusters 50s/35s
30 power cleans 50s/35s
30 burpees over the db
t1: scale as needed
t2: as written
t3: all db thrusters completed unbroken
EXTRA:
Every 5 min x 25 min.
15 box jump overs 24/20
20/15 cal bike
20/15 cal row
30/24 ring muscle ups*
50 ft hsw at the start and every break.
10 min cap