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IRON MILE|MAYHEM
Warm Up:
4 min bike
Then 3x
10 banded squat
10 KB RDLs
Strength: Clean and Jerk
1 rep emom x 10 min
(Try to use 80% of 1 rm)
Workout:
32-24-16
Wall Balls 20/14
KB Swings 53/35
• rest 5 minutes
72 Wall Balls 20/14
72 KB Swings 53/35
Extra work:
4 sets
12 Incline DB Bench Press
12/10 cal ski
Rest 2 min
Endurance: 4 rounds
8/8 DB Snatches
Row 500 m
16 up downs
Row 250 m
Rest 2 min