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