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Thor’sday 4/22/21

Swamp City Fitness – All Day Swamp City WOD

Warm-up

15M Bear Crawl

15M Inch Worms

15M Samson Stretch

15M Spiderman Crawl

10 Sec Hang

10 Twisting Knee Raises

4 Quad Stretch Toe Touch (each leg)

Strength

Ab Chipper:

50 Hollow Rocks

50 Lemon Squeezers

50 sec Plank

50 sec left side plank

50 sec right side plank

50 Flutter kicks

50 Slow Twisting Crunching Mountain Climbers

20 Supermans

Metcon

15 Minute AMRAP

20m HSW OR 5 Wall Walks

20 Jumping Lunges

200m run

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