Swamp City Fitness – Mayhem Affiliate – L.I.F.E.
Warm-up
3 Rounds
250m Row
5 Inchworm
5 Squats
5 Ring Rows
:30 sec Banded hamstring R/L
2 Sets
4 Toes to Bar
3 wall Ball
2 Cleans
1 Pull up
Metcon (AMRAP – Rounds and Reps)
14 Min AMRAP
600m Row
50 Hanging Knee Raises
40 Wall Ball Thrusters
30 Cleans, Dumbbell cleans
20 Up Down + Ring Row
Cooldown/Mobility
2:00 Walk on Air Runner or Down and Back
Mobility (1:00 each)
Banded hamstring
Banded Overhead distraction
Quad Smash