Swamp City Fitness – Mayhem Affiliate – L.I.F.E.
Warm-up
8 Rounds
Assault Bike
:20 sec work/:10 sec rest
2 Rounds
5 Box step ups L/R
10 strict Press 1st round
10 Push Press 2nd round
Metcon (2 Rounds for time)
2 sets
5 Rounds
10/8 Cal Assault Bike
5 Single Arm Push Press L/R
10 Box step over
*Rest 2:00 between sets
Accessory
Cool Down-2:00 Walk Down and Back or Bike Erg
1:00 (each)
Seated Forward fold
Twisted cross
Childs Pose