Workout 1

(no belt if at all possible. Even lighten loads if needed. The Iron Mile takes more than a belt and grit. To do it well, you need a strong mind and a strong core!)

3 sets

30 unbroken deadlifts 95/65

20 unbroken KB swings using a moderate weight

10 burpees

15 min of hip and low back mobility. A massage doesn’t count, a glass of wine doesn’t count, you gotta mash, roll out, and mobilize that tissue.

Workout 2

12 min

100 weighted box step ups

100 ab mat sit ups

AMRAP 50m yoke carry 275/185

Workout 1:

A) KB Farmer carry 200 yards. Break as needed. Carry as heavy as possible. 3 burpees every drop.

B) 3 x Barbell Carry 50 m as heavy as possible.

Between rounds 5 deadlifts w 3 sec hold at top.
Workout 2:

3 sets of :45 sec plank hold weighted if possible

3 sets of unbroken 200m yoke carry

3 sets of 5 dragon flags or straight leg supine ttb x 15