Tuesday September 22, 2020

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IRON MILE|MAYHEM

Warm up: 9 min flow

5 pike pushups

5 Box Step ups (each side)

15 sec HS hold

30 sec single unders

Strength: Bench Press

8×3 at 80%. New set every :90

Workout: 6 rounds each

I go/you go

15/12 cal bike or row*

8 burpee box jump overs 24/20

T1: 12/10 cal bike or row+8 burpees

T2: as written

T3: 30/24 or 5 burpee get overs 48/40

*ideally 3 rounds will be bike and 3 rounds will be on the rower

Monday, September 21st, 2020 at 7:29 pm / WODS