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Components

Metcon

Mayhem Affiliate - L.I.F.E. - Tue, Aug 1

Warm-up

3 Rounds
5 Arm Circles - S,M,L (Forward & Reverse)
5 Air Squats
5 Sit-Ups
Into 5 Rounds
Rowling with Burpee penalty (Max 5)

Metcon (AMRAP - Rounds and Reps)

16-minute AMRAP
6 Ring Rows
10 Toes to Rig
10 Ball Squat Jumps
60 yd. Ball Squat & Toss

Accessory

Cool Down- 3:00 Easy Bike Erg
30 Arm Sweeps w/ LaCrosse Ball on Rig -Chest/Shoulder
2:00 Couch StretchStanding Hamstring/Calf
Childs Pose R/L/C

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