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But Why…Monday August 2, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

400m run

10m perfect stretch

10m duck walk

5 slow and lows

10 lateral lunges

10 beat swings

10 cossack squats

20 skater hops

10 kipping beat swings

Strength

Back Rack Lunges-Week 6

4 sets of 8 lunges/leg

**USE SAME WEIGHT AS LAST WEEK FOR ALL 4 SETS**

Metcon

FOR TIME

400m run

20 front squats (95/65)

400m run

20 back squats (95/65)

400m run

20 thrusters (95/65)

400m run

20 minute cap

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