Monday December 7, 2020

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IRON MILE|MAYHEM
Warm Up: 4 rounds

7 air squats
7 push ups
7 ring rows or strict pull-ups
Then
10 leg swings Front to Back and side to side
10 arm circles forward and backward
:30 quad/hip wall each side
1 min squat stretch

Strength: Back Squat

5 at 60%
5 at 70%
5 at 80%
5 at 70%
5 at 60%

Workout: every 5 min x 25 minutes

25/20 cal bike
25/20 cal row
*sub either movement for 25 burpees

T1: adjust to 21/15
T2: as written
T3: 30/24 or 30 burpees and at 25:00 complete 60/48 cals on either machine for time.

Extra Work: Optional!

Strength: 1 min on/1 min off x 12 min

Walking sled drag 115/80 or more on sled

Capacity: 5 sets

1 min plank

15 hip extensions

15 sumo deadlift high pulls

Sunday, December 6th, 2020 at 6:26 pm / WODS