After exploring different options and speaking with some of the head programmers and coaches, Iron Mile will follow Mayhem Affiiliate Programming for 90 days. That means our workouts will have a different feel to them, which for many of us is VERY EXCITING!
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Warm up
3 rounds
10 pull-ups shrugs
10 kipping knee raises
5 barbell front squats
5 barbell good mornings
Then :30 squat stretch
3 rounds
5 pull-ups
5 barbell ohs
5 kb swings
5 barbell should to overhead
Strength: Deadlift
Go for a heavy 5 rep. Not a max. Just a quality very heavy set.
Workout:
3 rounds(8 min cap)
18 pull-ups
18 ohs
At 10:00
3 rounds(8 min cap)
18 American KB swings
18 shoulder to overhead
T1: up to 75/55 and modify movements
T2: 95/65 and 53/35
T3: 115/75 and 53/35
Workout inspired by Mayhem