The Port
Warm-up
400m Run
+ AMRAP 5:
20 Easy Air Squats
10 Push-Up to Pike
10 Scorpion Stretches
10e Leg Swings (Forward/Back + Side/Side)
20 Calf Raises
Max Sit-Ups in Time Remaining.
+ Calves, Ankles, Quad Mobility
Workout
3 Rounds:
200m Run
12 Wall Balls
2 Rounds:
400m Run
24 Wall Balls
1 Round:
600m Run
36 Wall Balls
Finisher
For Time:
50t Russian Twists
25 Med-Ball Weighted Sit-Ups or Reverse Crunches
50t Russian Twists
Tatjiana and Tim
