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Just Another Manic Monday, May 24, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

15m bear crawl

15m inch worm

60 DU or 120 SU

3 quad stretch toe touch per leg

10 beat swings

20 lemon squeezers

20 plank jacks

60 DU or 120 SU

15 BB good mornings

15 BB RDLs

Weightlifting

Strength- Week 5 Day 1

Deadlift-remember to add 10 pounds to your 1RM before taking 90%!

Set 1: 5 reps @ 65%

Set 2: 5 reps @ 75%

Set 3: Max reps @ 85% – goal is 5+reps

Metcon

3 x 5 minute AMRAP with 1 minute rest in between

5 lateral bar hop burpees

5 push press (95/65)

5 back squats (95/65)

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