Swamp City Fitness – Mayhem Affiliate – L.I.F.E.
Warm-up
8:00 AMRAP
:30 Row
5 PVC Pass Throughs/Around World r/l
5 PVC Thrusters
5 Plate G2O
5 Floor Plate Press
Metcon (AMRAP – Rounds and Reps)
Teams of 2
5 Rounds (Every 2:00)
P1- 2:00 Max Cal Row
P2-
2:00 AMRAP
5 DB Deadlifts
5 DB Hang Cleans
5 DB Shoulder to Overhead
5 DB Squats
*Switch every 2:00, completing 5 rounds each
Mobility
2:00 Bike Erg
1:00 Each (Lacrosse Ball)-
Shoulder
Chest
Hands/Forearms