Swamp City Fitness – Swamp City WOD
Warm Up
800m row
10 hanging shrugs
10 inchworms
5 worlds greatest stretch each side
Strength
For quality, not time
4 working sets of 5-12 each movement
DB bent row
face pulls
back extension
hip thrust off bench
Metcon
3 rounds of 4min AMRAP
1min rest between rounds
15/12 bike calories
30 KB swing
10 1 arm overhead reverse lunge (each side)