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IRON MILE|MAYHEM 5.4

10 min flow:

1 min bike

5/5 kb front squats

10 alt v ups

20 band pull aparts

10 wall angels

Strength: Bench Press

7 x 2, 1 x 3

Every :90 at 80%

Partner Workout: I go you go

20 min AMRAP

21/15 cal bike

15 double kB front squats

9 toes to bar

T1: 15/12 cal bike and scale weights and movements as needed

T2: 2×53/2×35

T3: 20 muscle ups at 0:00 and 10:00