(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!)
30 unbroken deadlifts 95/65
20 unbroken KB swings using a moderate weight
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.
100 weighted box step ups
100 ab mat sit ups
AMRAP 50m yoke carry 275/185