Swamp City Fitness – Mayhem Affiliate – L.I.F.E.
Warm-up
2:00 Walk
-into-
10 leg swings F/B, S/S
10 yd Walk on toes,Heels,inside-outside of foot
10 PVC Good morning
10 PVC Around the Worl
10 PVC Pass Through
10 Push Ups
:20 Sec Plank Hold
Metcon (AMRAP – Reps)
4-8-12-16-20-etc
Sit Ups
Alt. D-bell Bench Press (total)
D-bell Deadlifts
200m Run/Walk after each set
Total Rep is the score. 200m run equals to 1 rep. For the run to count you must finish the 200m.
Cooldown/Mobility
Walk Backward on Runner
Mobility
1 min Seated forward fold
:30 Scorpion hold each side
2:00 V wall sit