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Lunging into the week! June 28, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

200m run

5 slow and lows

10m inchworm

10m samson stretch

10 lateral lunges

200m run

10 beat swings

10 pike push-up with leg kick

10 jump squats

5 berzerker lunges

200m run

Strength

Back Rack Lunges-Week 1

4 sets of 6 lunges/leg-ALL SETS AT THE SAME WEIGHT

*A guide for a starting weight for this lunge cycle would be roughly somewhere between 45-55% of your 1RM back squat. However, this is just a guide. This is the first week. The weight you use for all 4 sets should be relatively light for you as we will progressively be adding weight and ultimately reps each week*

Metcon

For Time:

50 HR push-ups

100 Wall Balls (20/14)

200 DU/400 SU

**Break up however you prefer**

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