Swamp City Fitness – Swamp City WOD Warm Up 12/16 Bike 10 Beat Swings 10 Meter Bear Crawls (Forward and Backwards) 10 Reverse Lunges 10 Seated Leg Raises over KB […]
Swamp City Fitness – Calisthenics Warm-Up Wrist rotations x4-8 reps each direction Elbow rotations x4-8 reps each direction Shoulder rotations x4-8 reps each direction High knees x5 reps each side […]
Swamp City Fitness – Swamp City WOD Warm Up 200 meter Row 10 meter Toy Soldier 10 Banded Pass Throughs 10 Hollow Rocks 3 Slow and Lows 10 Banded Strict […]
Swamp City Fitness – Swamp City WOD Warm Up 12/16 Cal Bike 10 Beat Swings 20 Meter Butt Kickers 10 Meters Toy Soldier 10 Hollow Rocks 10 Push Ups 30 […]