Swamp City Fitness – Swamp City WOD
Warm-up
2 minute bike or row
PVC routine
5 narrow grip rig raises
10 beat swings
10 lemon squeezers
10 good mornings
Metcon (AMRAP – Reps)
Tabata- Total Reps
:40 on/:20 off
Calorie Bike
Alternating DB snatches
Ab mat sit-ups
Wall walks
Double DB shoulder to OH
Complete 5 rounds at each station before you move to the next
Cool Down
400m KB farmers carry (2 KBs)
*every break, complete 20 air squats + 10 American KBS
