Swamp City Fitness – Mayhem Affiliate – L.I.F.E.
Warm-up
3 Rounds
1:00 Assault Bike (30/20/10)
5 PVC Pass Throughs/Around World
5 PVC Thrusters
5 PVC Good Mornings
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
12/9 Cal Assault Bike
90 yd. D-Ball Carry
6 D-Ball over Rig
Cooldown/Mobility
2:00 Walk
Mobility (1:00 Each)
Legs on Wall – Straight/Straddle/Squat
4 x Cats/Cows
Twisted Cross
