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10 for 10! January 10, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

400m run

PVC routine

5 wide grip rig raises

10 beat swings

:30 couch stretch/leg

:30 ankle stretch on bench/leg

Overhead Squat (5×5)

Overhead Squats Week 6-DELOAD

5×5 @ 1st week’s weight (December 6)

10 FOR 10 (Time)

FOR TIME

10 Rounds

10 Air Squats

10 Push Ups

10 Pull Ups
22 minute cap

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