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Is Today Thursday? July 8, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

PVC Routine

:10 hang

10 pike push-up with leg kick

5 berzerker lunges

10 lateral lunges

10 lemon squeezers

5 jumping berzerker lunges

Strength

Bro Sesh!

Superset #1

3 x 10/arm seated KB strict press-challenge yourself!

3 x max set push-ups with hands on 25lb plates

Superset #2

3 x 8 bench press-challenge yourself!

3 x 10/arm KB rows (use bench)

*In between sets, accumulate:

50 lemon squeezers

50 supermans

50 plank jacks (push-up position or elbows)

Metcon

How Far Can You Get in 20 Minutes??

10 T2B

25 American KBS (53/35)

10 T2B

50 Goblet KB lunges

25 American KBS

10 T2B

100 Mountain Climbers

50 KB Goblet lunges

25 American KBS

10 T2B

150 DU/300 SU

100 Mountain Climbers

50 KB Goblet lunges

25 American KBS

10 T2B

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