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June 9, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

30 jumping jacks

10m samson stretch

10m inchworm

10 beat swings

10 good mornings

30 jumping jacks

10 burpees

10 air squats

10 kipping beat swings

30 jumping jacks

Conditioning

15 minute partner AMRAP

Switch off every 15 calories for men and every 10 for women.

Goal is to get as many calories as possible in those 15 minutes between the two of you

Solo? Just do 15/10 calories and rest 1:1

These should be sprints!

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

5 tire flips

100m sled push

15/12 calorie bike

20 slam balls

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