Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 3 sets: 5 Single Arm Dumbbell Push Press (left and right) 5 […]
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation: Hinshaw Warm-Up Perform each drill for 10m out, then walk back * High knee karaoke […]
Swamp City Fitness – Swamp City WOD Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 3 sets 30-second Bike (easy pace) 10 Banded Pull Through (Left) […]
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Bike -into- 3 sets: 100m Run 5 Sandbag Deadlifts (light-build in weight) 10 Roll […]
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Tabata Bike (8 sets) -into- 3 sets: 10ft Walking Lunge 10 Banded Air Squats 10 […]
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 45-second Row 5 Clean Deadlifts (empty bar) 5 High Hang Muscle Cleans (empty […]