Swamp City Fitness – All Day Swamp City WOD
Warm-up
:10 hang
10m inchworm
10m Samson stretch
10 ring rows
10 lemon squeezers
10 banded pull aparts
10m burpee broad jump
10m duck walk
5 narrow grip rig raise
Strength
Superset #1- 3 rounds
10 Banded PVC bicep curls (band tied to dumbbell)
20 banded tricep extensions
Superset #2-3 rounds
10 seated DB/KB strict press
10 single arm DB/KB bent over rows
**In between supersets, accumulate:
50 hollow rocks
100 cross body mountain climbers (total)
50 superman rocks
100 penguin heel taps (total)
Metcon
20 minute AMRAP
4 tire flips
4 wall walks
4 bar muscle ups (4 ring rows or pull-ups + 4 ring dips)
400m run