Swamp City Fitness – Mayhem Affiliate – L.I.F.E.
Warm up
Assault bike
8 rounds
:20 work/:10 rest
-Into-
5 mins
10 Heel to toe rock
5 Box step ups R/L side
5 Inch worms*
5 Dumbbell press
1 Wall walk
Metcon (AMRAP – Rounds and Reps)
2 sets
8:00 Amrap
12/10 Cal on Assault biIke
12 Dumb\bell Box step ups
Rest 2:00
Pacing should be consistent through the metcon. You will start with calories on the bike then go to dbell box step ups. You may hold the dbell any way you want. After 8 mins you will rest 2 mins then repeat. Goal 2:30-3:00 per round.
Mobility
2:00 Bike Erg
1:00 Each
Banded lat pull down
Banded shoulder
Banded tricep
Standing quad stretch