Swamp City Fitness – Mayhem Affiliate – Teens
Warm-up
Hip Halo Warm Up
-into-
8:00 AMRAP
10 Deadbugs
10 Cossack Squats
10 Kip Swings
3 Broad Jumps
3 Front Squats (build in weight)
Front Squat (5 sets:
3 Front Squat (75-80%)
-Complete a set every 2:00-)
Metcon (3 Rounds for time)
Every 5:00 (3 sets)
8 Toes to Bar
8 Burpee Broad Jump (3’)
8 Toes to Bar
8 Burpee Broad Jump (3’)
8 Toes to Bar
-Second set: Perform 8 V-Ups instead of Toes to Bar