Swamp City Fitness – Swamp City WOD
Warm-up
30 Sit Ups
10 Down Dog Push Ups
20 Jumping Jacks
10 Beat Swings
2 Slow and Lows
3 Quad Stretch Toe Touch (each leg)
10M Forward Scoops
10M Duck Walks
8 Kang Squats
10 Beat Swings
10 Side Lunges
6 90/90’s
20 Skater Hops
40 Sit Ups
Strength
Week 4 of 6
25 Min to Complete:
Back Squat 4 rounds of 5 reps @ 70% of 1RM
Superset: (empty bar + 20’s))
10 Good Mornings
10 Back Rack Lunges
1-time exercise (Time)
4 Rounds for time:
10 V-Ups
20 KB Swings (53/44)
10 Burpees
200M Run
20 Box Step Ups w/KB (35/26)
