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Presidents’ Day (which feels really weird)

Swamp City Fitness – All Day Swamp City WOD

Warm-up

25 Dubs or 60 Singles

4 Slow & Lows

4 Samson Stretches (each leg)

4 Quad Stretch Toe Touch (each leg)

25 Dubs or 60 Singles

8 Drop Squats

8 Berserker Lunges

8 Stationary Inch Worms

25 Dubs or 60 Singles

30 sec Calve Stretch (each leg)

Strength

8 Round: Front Squat & Goblet Lunge EMOM (1:20)

4 Front Squats @ 70% of 1RM + 4 Single Arm Overhead Lunges (53/35)

Lunges – Alternate arms each round

Metcon

1000M Run

50 Wall Balls

50 Burpees

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