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IRON MILE|MAYHEM
Warm up: 10 min flow
Row 250 m
5 burpees
10 squats
15 hollow rocks
Workout: 25 min cap
30-25-20-15-10
Shoulder to overhead 115/75
15 bar facing burpees
Run 400 m
T1: modify as needed
T2: As written
T3: overhead squat instead of shoulder to overhead
Accessory: 3 sets
10 cal ski+15 hip ext+up to 20 unbroken jumping lunge