The Port
Warm-up
600m Easy Jog
+ 3 Rounds:
3 Inchworm Push-Ups w/ Up and Down Dog
5e Windmills
10 Hollow Lifts
:15 Bike Sprint; increasing each round.
Strength
TABATA hollow holds
:20 on/:10 off for 4:00
Workout
Partner WOD:
18-15-12-9-6-3
Burpees Each Partner
Rest 1:00
18-15-12-9-6-3
Wall-Balls Each Partner
Rest 1:00
18-15-12-9-6-3
Bike Cals Each Partner
Finisher
3 Sets for Max Reps
:45 Max Banded Hammer Curls
:15 Rest
:45 Max Banded OH Tricep Extensions
:15 Rest
Chris
