Swamp City Fitness – Mayhem Affiliate – Teens
Warm-up
8:00 AMRAP
30-second Row
30-second Jump Rope
10 Banded Pass Throughs
3 Shoulder Press (empty bar – build across sets)
10 Alternating V-Ups
Shoulder Press ( 5 set
3 Shoulder Press (75-80%)
-complete a set every 2:00 -)
Metcon (5 Rounds for time)
5 sets:
16/13 Calorie Row
35 Double Unders
12 Dumbbell Bench (35s/25s)
-rest 1:00 between sets-