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