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Intervals on a Monday! July 19, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

400m run

:10 hang

10m inchworm

10m duck walk

10 lateral lunges

20 jumping jacks

20 skater hops

20 jump squats

200m run

Strength

Back Rack Lunges-Week 4

4 sets of 6 lunges/leg

**ADD 5-10% TO THE WEIGHT YOU HAVE BEEN USING**

Metcon

Every 3 minutes x 6 (18 total minutes)

200m run

10 front squats (95/65)

Max reps of bar-facing burpees

*score is total burpees*

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