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May 12, 2022

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

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