Warm up: 7 min AMRAP

10 banded air squats

5/5 RDL’s

10 scap push ups

Deadlift

5×3 (start counting sets after warming up and building to at least 50-60% of 1rm)

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IRON MILE|MAYHEM 2.2

Workout:

8 x 300/250m row

Rest 1 min or alternating with a partner

Accessory:

3 sets of 10-12

Bicep curl to Arnold press