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IRON MILE|MAYHEM
Warm up: 3 sets
1 min row (30 sec low damper/30 sec high damper)
10 wall angels
5 tempo air squats w 2 sec decent
5 Inch Worms
Workout: 5 sets
3:00 Amrap
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
– Rest 1 minute between sets –
* Record total reps each set/ Always restart back to power cleans for each amrap *
T1: Modify as needed
T2: as written
T3:
5 Power Cleans (135/95)
10 Push-ups
15 Air Squats
Accessory: 3 sets
15 glute bridge ups (2 sec down/ fast up)
10 Double DB Bent Row (2 sec down/ fast up)
5 glute ham raise
Bonus: 3 sets of 10 Super strict bicep curls