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)
