Swamp City Fitness – Mayhem Affiliate – Teens
Warm up
Banded 7’s
into
8:00 AMRAP
30-second Jump Rope
5 Half Kneeling Single-Arm Dumbbell Press (each)
10 Walking Lunge Steps
1 Zombie Rope Climb (Or 8 Ring Rows)
Deadstop Deadlift (10-12:00
Heavy 2-rep Dead Stop Shoulder Press
(Build in weight))
Metcon (Time)
40-30-20-10-5
Double Unders
25-20-15-10-5
Single Arm Dumbbell Push Press (35/25)
3-2-1-1-1
Rope Climbs (Or 12-10-8-6-4 Strict Pull Ups)