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IRON MILE|MAYHEM
WARM UP: 7 min flow
Bike 1 min
10 alternating V-ups
10 push up to shoulder tap
10 squats
Strength: Back squat
Build to a 1 rep max
WORKOUT: 4 rounds
20/15 cal bike
20 alternating db snatch 50/35
20 goblet squats 50/35
Rest 2 minย
T1: modify any movement as needed.
T2: As Written.
T3: 30/24 bike
ACCESSORY
3 rounds.
10 landmine rows.
10 inverted rows or lat pull downs
EXTRA
3 sets.
10 reverse Hypers
15 banded glute bridge up
20 burpees
Rest
30 sandbag cleans for time 150/100*
*at 0:00 and every 2 min do 12/8 ring dips