Swamp City Fitness – Mayhem Affiliate – L.I.F.E.
Warm Up
Rowling (10 rounds or 1000m)
100m Row -/+
Air squats even row
Push Up odd row
*8 rep max
Metcon (AMRAP – Rounds and Reps)
20 min Amrap
250m Row
5 pull ups/ring row
10 push ups/HRPU
15 air squats
Accessory
Cool Down-2:00 Walk Down and Back or Bike Erg
3 sets
10 Banded Tricep extension
10 Banded Lat pull down
10 Banded Hamstring Curls