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