Swamp City Fitness – Mayhem Affiliate – L.I.F.E.
Warm-up
6 mins Amrap
:30 sec Bike Erg
5 Sandbag squats light wt
:30 sec Row
:10 sec sandbag hold
:30 sec Ski
5 sandbag squats light wt
Metcon (Time)
You Go I Go
3 rounds each
400m Biker Erg
10 Sandbag/Dball squats
200m Row
100ft Sandbag/Dball carry
200m Ski
10 Sandbag/Dball cleans
Acccessory
Mobility
Foam roller upper back/lats
Foam roll quads
Childs pose each side