Announcements
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The Port
Warm-up
2-3:00 Foam Roll or Lax Ball Calves, Shins, Ankles, Feet.
+ 2 Rounds:
10 Good Mornings
10 Cossack Squats
10e Single Leg Glute Bridges
10t 90/90 Rotations
+ 2 Rounds:
10 Light DB Snatches
5 Jump Squats
Strength
Single-leg RDL (4 x 10e)
In between each set:
10 Monster Band Steps Each Way
:30 Banded Glute Bridge Hold
Skill
Double Under Simulator (AMRAP – Reps)
In 6-8 Minutes, choose one of the following to complete:
L1: 25 – 50 – 75 – 50 – 25
L2: 15 – 25 – 40 – 25 – 15
L3: 3 – 6 – 9 – 12 -9 – 6 – 3
The goal is to get each set completed unbroken, if you fail at any point, you may start that set over. You do not have to go all the way back to the start UNLESS that’s a goal you set for yourself!
For example, if you are a double under master, you could try to get through 25 UB, 50 UB, 75 UB, and if you miss at the 75, go back down to 25.
Workout
AMRAP 5:
35 DU’s
10t DB Snatches (50/35)(30/20)
Rest 3:00.
Repeat.
Alleem
