Swamp City Fitness – Mayhem Affiliate – L.I.F.E.
Warm-up
3 sets:
1:00 Machine
10 Banded Air Squats
5 Suitcase Deadlift (each)
5 Single Arm bent over Dumbbell Row (each)
Metcon (AMRAP – Rounds and Reps)
3 sets
AMRAP 8:00
5 Dumbbell Complex
15 Air Squats
5 DB Complex
250/200m Ski
*2:00 Rest between each AMRAP (Walk & recover)*
**DB Complex= Burpee deadlift + bent over row
Mobility
2:00 Bike Erg
1:00 Each
Couch Stretch
Pigeon Pose
Lacrosse Ball Shoulders