Swamp City Fitness – Mayhem Affiliate – L.I.F.E.
Warm up
8:00 AMRAP
:30 Bike Erg
5 PVC Pass Throughs/Around World r/l
5 PVC Sumo DLHP
5 Good Mornings
5 Bird Dogs r/l
5 Dead Bugs r/l
5 Light KB Swings
Metcon (AMRAP – Reps)
5:00 Max Cal Bike Erg
@6:00
Every 2:00 (5 Rounds)
10 KB Sumo DLHP
10 KB Swings
10 AB Mat Sit Ups
@16:00 Cash Out
5:00 Max Cal Bike Erg
Mobility
2:00 Bike Erg
1:00 Each
Legs on Wall -Straight/Straddle/Squat