The Port
Warm-up
3:00 Free Foam Roll
+
AMRAP 5:
:30 Bike
6 Up-Downs
10t Jumping Lunges
6t Iron Crosses
*Increase intensity each round
Strength
4 Rounds:
1:00 Wall-sit
12t Seated Leg Lift Overs
:30 Hollow Hold
No rest between movements.
1:00 rest between rounds.
Workout
EMOM X 11:
11 Bike Cals + 1 Burpees
10 Bike Cals + 2 Burpees
9 Bike Cals + 3 Burpees
8 Bike Cals + 4 Burpees
7 Bike Cals + 5 Burpees
6 Bike Cals + 6 Burpees
5 Bike Cals + 7 Burpees
4 Bike Cals + 8 Burpees
3 Bike Cals + 9 Burpees
2 Bike Cals + 10 Burpees
1 Bike Cals + 11 Burpees
*Cut back bike cals as needed.
Burn WOD
EMOM X 11:
7/5 Bike Cals + 5 Burpees
