Swamp City Fitness – Swamp City WOD
Warm-up
400m run
:10 hang
10m samson stretch
10m lateral lunge
10 beat swings
5 quad stretch toe touch/leg
10m inchworm
10m bear crawl
10 kipping beat swings
10 cossack squats
20 skater hops
:30 couch stretch/eg
:30 ankle stretch on bench/leg
Back Rack Lunge (4 x 6/leg)
Use the same weight as last week.
Superset with:
30 plank jacks
15 lemon squeezers
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
12 Wall Balls (20/14)
12 Slam Balls (20/20)
12 KB Swings (53/44)
200M Run or 10 Cal Bike
