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IRON MILE|MAYHEM 5.2

WARM UP: 8 MIN FLOW

10 pull up shrugs

8 empty bar front squats

6 empty bar push press

4 plank walks(high plank to low plank)

Strength: Front Squat

7×2, 1×3

New set every :90. Use same weight across all sets

Workout:

30 GHD sit ups

30 shoulder to overhead

60 pull-ups

30 shoulder to overhead

30 v-ups

15 min cap

T1: scale weights and loads as needed

T2: 75/55

T3: at 15:00 mark do another round.