Swamp City Fitness – All Day Swamp City WOD Warm-up 10 Lemon Squeezers Serratus Anterior foam roll on wall (2x30sec hold) High Plank to Side Plank (10 on each side) […]
Swamp City Fitness – All Day Swamp City WOD Warm-up 600M Run 10 sec hang +3 beat swings 5 Burpees 10 V-ups 10M Perfect Stretch 600M Run 5 Breakdance Burpees […]
Swamp City Fitness – All Day Swamp City WOD Warm-up 10 sec hang from bar 400M Run 10 Beat Swings PVC Routine (everyone together) 50 Situps Rig Raises Skill 1:20 […]
Swamp City Fitness – All Day Swamp City WOD Warm-up 1000M Row 50 Sit Ups PVC Routine Strength 16 Min AMRAP Thor’s Hammer 25-20-25 12 Squeezy Clips Max Effort Reverese […]
Swamp City Fitness – All Day Swamp City WOD Warm-up 200M Run 10 Squats 4 Stationary Inch Worms 200M Run 10 Jumping Squats 4 Quad Stretch Toe Touch 40 Jumping […]
Swamp City Fitness – All Day Swamp City WOD Warm-up 10 Push Ups 5 Samson Stretches (each leg) 10 Sec Hang 5 Stationary Inch Worms 5 Slow and Lows 10 […]