Swamp City Fitness – Mayhem Affiliate – L.I.F.E.
Warm-up
8 mins
10 cal on bike erg
5 air squats
5 wall ball shots
10 yd slep push
5 PVC good mornings
10 PVC pass throughs
10 Around the world
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
1000m Bike Erg
12 Wall Balls
60 yd sled push sprint
Acccessory
Cool Down
Walk backward on runner for 5 mins
Mobility
Wide legs forward fold
Worlds greatest stretch
Childs pose each side