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IRON MILE|MAYHEM
WARM UP: 8 min
Min 1: 10 pulls on rower (1 every :06)
Min 2: 20 jumping jacks
Min 3: 15 pulls on the rower (1 every :04)
Min 4: 20 jumping jacks
-Repeat
Mobilize
Runner stretch each side
Planche seal
Workout: Individual, Partner, or Teams
25 min cap
Individual version
300 double unders
3000 m row
300 double unders
Scaled: single unders
Partner version
400 double unders
4000 m row
400 double unders
Scaled single unders
Teams (3 or more athletes)
5000 m row
1000 dubs
Scaled: single unders
*Partition however. One athlete working in each element at a time.
Post workout: 3 sets
10-15 dumbbell bench + max unbroken push-ups