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Components

Metcon

Mayhem Affiliate - L.I.F.E. - Tue, Jul 4

Warm-up

2 Rounds
1:00 Bike Erg
2 Inchworms
3 Good Mornings
4 Dead Bugs r/l
5 Heel/Toe Rocks

-Then-

3 Rounds
3 Dead Lifts
:30 Jump Rope

Metcon (AMRAP - Rounds and Reps)

18:00 AMRAP
72 Jump Rope/Plate hops
12 Burpees to Plate
24 Abmat Sit Ups
6 Deadlifts

@4:00, 9:00, 14:00- Rest 1:00

Accessory

2:00 Walk

Mobility: (1:00/each)
Calf Smash w/ Barbell
Quad Smash w/Barbell
Down Dog to Seal

Want to see some of these movements in action? Check out our .