Iron Mile week 3

Workout 1: 

4 rounds as fast as possible: rest as long as needed between 

10 double overhand deadlifts(guys use an axle bar girls use men’s bar or axle) 250/150

10 squats d ball on right shoulder

10 on left shoulder

10 squats bear hugging d ball

10 dragon flags

Workout 2

3 min AMRAP of box step ups 2×53/2×35

Rest 3 min

2 min AMRAP of box step ups same weight

Rest 2 min

1 min AMRAP of box step ups same weight

Rest 1 min

8 minute row AMRAP Calories
Box step up height 

5’11+: 24″

5’4-5’10”:20″

5’0″-5’3″:16″

Thursday, December 8th, 2016 at 3:45 pm / Garage Gym