Announcements
Attention, we have a UF Women’s Group Coming to the gym on Monday the 27th at 6:30pm. Their group will be large enough to fill the class and it will be a special programming generated just for them.If that is the class you were planning to attend please try to make the 5:30pm class. If you can not make the 5:30pm and want to attend the 6:30pm please text Jon
Swamp City Fitness – Swamp City WOD
Warm Up
https://www.instagram.com/reel/CowotWcgSD3/?igshid=N2Q2MGM2OGQ=
Strength
FINAL WEEK 8 of an 8 week 5×5 Lifting Cycle.
10lb Increase across the board
28 Min to Complete
Warm up to 85% of your 1RM for each Movement
Bench Press: 5×5
Bent Over Bar Row: 5×5
Deadlifts: 1×5
Deadlifts are only 1 round of 5 allowing more time to warm them up as you cycle through the other lifts.
Metcon (Time)
14 Min AMRAP:
6 Reverse Lunge Wallballs (3 per leg)
14 WallBalls
400M Run or Row
3 Wall Walks
10 T2B