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Tuesday July 5, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

400m run

:10 hang

10m samson stretch

10m lateral lunge

10 beat swings

5 quad stretch toe touch/leg

10m inchworm

10m bear crawl

10 kipping beat swings

10 cossack squats

20 skater hops

:30 couch stretch/eg

:30 ankle stretch on bench/leg

Back Rack Lunge (4 x 6/leg)

Use the same weight as last week.

Superset with:

30 plank jacks

15 lemon squeezers

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

12 Wall Balls (20/14)

12 Slam Balls (20/20)

12 KB Swings (53/44)

200M Run or 10 Cal Bike

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