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IRON MILE|MAYHEM
WARM UP: 8 MIN
Bike 1 min
10 alt v ups
10 push up to downward dog
10 alt step back lunges
Mobilize
Runner stretch each side
Lat Pull each side
Workout For time:
36 box jump overs (24/20)
18 overhead squats
36 toes to bar
12 overhead squats
36 handstand push ups
6 overhead squats
Elite/RX/Masters 35-49: (135/95) (185/125) (205/135)
Masters 50+: (95/65) (135/95) (155/105)
*16:00 time cap.
Scaled:
36 box jump over (24/20)
18 overhead squat (up to 95/65)
36 knee to chest
12 overhead squat (up to 135/95)
36 hand release push ups
6 overhead squat (up to 155/105)
*16:00 time cap.
Post Workout
3 sets
10-20 ghd sit-ups + max hollow rocks
rest 2 min