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IRON MILE|MAYHEM 4.4

Warm up:

2 min bike or row

Into: 6 min flow

10 banded good morning

10 kB RDL

10 Goblet Squats

Strength: Deadlift

8×2(same weights)

Every :90 x 8 sets

Workout:

12 min amrap

15 wallballs

5-10-15-20…

ring rows

T1: adjust as needed

T2: 20/14 to 10ft