Swamp City Fitness – Swamp City WOD
Warm-up
400m run
:10 hang
30 jumping jacks
5 quad stretch toe touch/leg
10m bear crawl
10m inchworm
5 slow and lows
30 jumping jacks
10 leg swings/leg (like we do in PVC routine)-front and crossbody
10 good mornings
5 berzerker lunges
10 beat swings
30 jumping jacks
Strength
3 x 8/leg bulgarian split squats
3 x 8/leg KB RDLs
3 x 8 pistols/leg
*You can superset these or complete each set of each movement before moving onto the next movement
Bulgarian Split Squat: https://www.youtube.com/watch?v=vLuhN_glFZ8
Single Leg KB RDL: https://www.youtube.com/watch?v=77q-AnDVqG0
Metcon (Time)
20 RFT
2 Double DB devils press
4 Double DB front squats
6 Double DB shoulder to overhead
18 minute cap