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Turnt Tuesdays… July 6, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

400m run

10m bear crawl

10m perfect stretch

20 skater hops

10 beat swings

10 lateral lunges

20 jumping jacks

10 kipping beat swings

10 cossack squats

:30 calf stretch/leg

Strength

Back Rack Lunges-Week 2

4 sets of 7 lunges/leg

**USE SAME WEIGHT AS LAST WEEK FOR ALL 4 SETS**

Metcon

20 minute AMRAP

400m run

30 DU/60 SU

20 pull-ups

10 hang squat cleans (95/65)

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