Warm Up
Arm/Leg Swings x 10
200m Run
3 Bear Complex (Each Complex is 7 Sets)
1PC/1FS/1S2OH/1BS/1S2OH = 1 Set
*Keep the weight light
WOD
“CF Total Metcon”
For time:
50 Back squats, 135/95lbs (From the Ground)
50 Shoulder press, 75/45lbs
50 Deadlifts, 185/125lbs
50 calorie row
Thank you for your interest in Swamp Rabbit. As of Oct 31st, 2023 we are no longer operating out of 25 Delano Drive. Our coaching staff has relocated to a temporary location and are currently offering group functional fitness classes as well as personal one on one sessions. If you would like more information please contact Kara or Shannon or fill out the form. You can also follow them on instagram (@sr_coaches) to see what they are up to!
