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**
