Swamp City Fitness – Mayhem Affiliate – L.I.F.E.
Warm Up (No Measure)
8 mins
10 cal on bike erg or air bike
5 air squats
5 wall ball shots
10 yd slep push or 10 yd lunges
5 PVC good mornings
10 PVC pass throughs
10 Around the worlds
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
1000m Bike Erg or 30/24 cal Air Bike
12 Wall Balls
60 yd Sled push Sprint or 50ft Walking Lunge
Cooldown (No Measure)
Cool Down
2 min walk
Mobility
Wide legs forward fold
Worlds greatest stretch
Childs pose