Swamp City Fitness – Swamp City WOD
Warm Up
20/16 Cal Bike
10 Beat Swings
10M Samson Stretches
2 Slow and Lows
4 Fire FighterBurpees
10 Beat Swings
2 Quad Stretch Toe Touch
10M Bear Crawl
10M Froggers
4 Breakdance Burpees
10 Beat Swings
Strength
Double Ab Tabata
Glute Bridges
Bulgarian Split Squats
Heavy Dumbbell Thrusters
Metcon (AMRAP – Rounds and Reps)
14 Min AMRAP
5 Back Squats (80% of 1RM)
200M Run
5 Box Jumps (30/24)
10 Devil Press (35/25)
