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IRON MILE|MAYHEM
Warm up: 7 min flow
7 KB russian swings (eye level)
7 Glute Bridges (1 sec pause)
7 scap pull-ups
7 plank shoulder taps (each side)
At 7 min mark
2 sets
High knees down and back
Butt kickers down and back
Workout: 25 min cap
Run 1200 m
63 kB swings 53/35
36 pull-ups
Run 800 m
42 kB swings
24 pull-ups
Run 400
21 kB swings
12 pull-ups