Swamp City Fitness – Mayhem Affiliate – L.I.F.E.
Warm-up
3 Rounds
:30 Bike Erg
5 PVC PassThroughs/Around World
5 PVC Good Mornings
5 PVC Thrusters
5 HeelToe Rocks
THEN…
5 GHDs/Ab Mat Sit Ups
5 yd. Empty Sled Push
4 Light Alt. DB Snatch r/l
Repeat
5 yd. Empty Sled Push
4 Light Alt. DB Hang Clean & Jerk
Repeat
3 Sandbag Over Shoulder
Push Sled Back
5 GHDs/Sit Ups
Metcon (AMRAP – Rounds and Reps)
25 min. AMRAP
2 Person Team
P1- 20 yd. Sled Push (45/15 + DB)
10 Alternating Dumbbell Snatches
5 Sandbag Over Shoulder
10 Alt. DB Hang Clean & Jerk
20 yd. Sled Push
P2 – 5 GHDs/Stick Sit Ups
10/7 Cal Ski Erg
*Switch when both complete
Accessory
Cool Down-2:00 Walk Down and Back or Bike Erg
1:00 (each)
Couch Stretch
Worlds Greatest Stretch r/l
Down Dog to Seal
Childs Pose