Swamp City Fitness – Mayhem Affiliate – Teens
Warm-up
Crossover Symmetry or Banded 7’s
-into-
8:00 AMRAP
10 Alternating V-Ups
10 Ring Rows
5 Bench Press (empty bar)
3-second Dead Hang + Strict Pull Up (Or Jumping Pull Up)
Bench Press (Bench Press:
– Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *)
Metcon (AMRAP – Rounds and Reps)
10:00 AMRAP
10 Dumbbell Bench Press (35s/25s)
4 Strict Pulls (Or 8 Ring Rows)
