Swamp City Fitness – All Day Swamp City WOD
Warm-up
400M Run
10M Ostrich Walk
10M Samson Stretch
10sec Dead Hang
10 Squats
10 Push Ups
10M Bear Crawl
10M Burpee Broad Jumps
10 Beat Swings
10 Single Leg Good Mornings
4 Quad Stretch Toe Touch (each leg)
10 Kipping Beat Swings
Strength
Deadlift (Establish your 1 Rep Max!!!)
Remember to do a decent amount of Ab Mat Sit-ups between sets as you are going up in weight to message the lower back and activate the core. Sets of 10 should do the trick.
Metcon
3 Rounds:
3 Cleans
6 Push Ups
9 Windshield Wipers or T2B
12 KB Swings
