Swamp City Fitness – Mayhem Affiliate – Pre Teens (8-12)
Warm-up
3:00 machine of choice
-into-
2 rounds
10 Air Squats
5 Burpees
Skill
Dumbbell Bench press
Metcon (Time)
Group of 3
75 DB Bench (light)
150 Sit Ups
60 DB Bench
150 Lunges
45 DB Bench
2400m Run (or 3,000/2,500m Row or 3,000/2,500m Ski or 180/145 cal Air Bike)
-1 person working at a time, Reps should be split evenly.