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IRON MILE|MAYHEM

Warm up: 10 min Flow

1 min easy row

5 Deadlift Bows

5 Deadlifts Below Knee

5 Deadlifts (empty bar)

10 Floor Plate Press

30 Single unders

Workout: 15 min cap

200 dubs

100/75 push ups

50 deadlifts 185/125

*make this an exciting partner workout by sharing the reps and making it a 15:00 AMRAP

T1: modify movements as needed

T2: as written

T3: every 3:00, including at the start, 15 American kb swings 70/53. If doing as partner workout; synchro KB swings.

Accessory Work:

5 sets

10 scap pull-ups + 5/3 strict pullups

then

4 sets

10 underhand barbell rows