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Back Squat 1 RM…June 1, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

400m run

:10 hang

5 quad stretch toe touch/leg

10m duck walk

10m Samson stretch

5 slow and lows

10 cossack squats

10 beat swings

10 good mornings

5 burpees

5 berzerker lunges

:30 couch stretch/leg

:30 ankle stretch/leg

Back Squat (1 x 1)

Going for a 1RM today. Let’s see those PRs!!!

Log your weight that you get!!

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

3 Double DB Devil’s Press

6 DB lunges (hold DBs at sides)

9 Box jumps (24″/20″)

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