Good Luck To Those of You Competing Today At Iron October!
A.
6 Minutes EMOM
Build Over the 6 Minutes
Single Arm DB Bench Press x 5
(Both Sides Each Minute)
12 Minutes E120 (6 Sets)
Bench Press x 3
Start Mid Range Load and Build
B.
15 Minutes To Build To A
Heavy 1-Rep Sumo Deadlift
(Not Maximal, Just Get Into Some Good Weight)
C.
20 Minutes AMRAP
10 Muscle-Ups
20 Kettlebell Swings 70/53#
20 Calories Assault Bike
4 Rope Climbs 15′
20 Deadlifts 225/155#
Modify the Musce-ups if necessary into a smaller
set in order to maximaze intensity today