1 Day til The Race!!

Swamp City Fitness – All Day Swamp City WOD


400m run

20 banded good mornings

20 banded pull aparts

10M Samson stretch

10M bear crawl

20 jump squats

20 empty barbell strict press

:30 calf stretch/leg


“Death by Burpees”

Min 1: 1 burpee

Min 2: 2 burpees

Min 3: 3 burpees…

Continue until you do not complete the # of burpees that correspond to the minute that you were on.


20 min AMRAP

15 deadlifts (95/65)

15 push ups

15 jump squats

15 push press

200m run

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