Swamp City Fitness – All Day Swamp City WOD
Warm-up
200m run
PVC routine
:10 hang
10 good mornings
10 beat swings
5 slow and lows
10 pike push-up with leg kick
5 berzerker lunges
10 cossack squats
Strength
Back Rack Lunges-Week 3
4 sets of 8 lunges/leg
**USE SAME WEIGHT AS WEEK 1 AND 2 FOR ALL 4 SETS**
Metcon
20 rounds
1 Deadlift (225/155)
3 Bar-facing burpees
5 T2B
***25 minute cap***
