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Monday August 1, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

400m run

:10 hang

10m samson stretch

10m lateral lunge

10 beat swings

5 quad stretch toe touch/leg

10m inchworm

10m bear crawl

10 kipping beat swings

10 cossack squats

20 skater hops

:30 couch stretch/eg

:30 ankle stretch on bench/leg

Back Rack Lunge (4 x 8/leg)

Same weight as the last 2 weeks! Last volume week. We will deload next week and then max out the following week!

Superset with:

15 lemon squeezers

10 strict knees raises

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

18 Wallballs (20/14)

8 Pull Ups

18 V-Ups

8 Push Ups

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