“ Swamp Total “
A) 1 RM Front Squat
B) 1 RM Push Press
C) 2 Min Max Cal Row

” SWEAT ”
5 Rounds of:
AMRAP 4:
20/15 Calorie Row
15/12 Calorie Bike
- Max 25ft Shuttle Sprints
* Rest 4:00 Between Rounds *

" SWEAT " (8AM ONLY)
5 Mile Challenge
* Rules will be explained during class *

" Swamp Total " (9AM ONLY)
1RM Front Squat
1RM Push Press
2 Min Max Cal Row