The Port
Warm-up
400m Jog
3 Rounds for Quality:
15 Calf Raises
10t Windmills
6 KB DL + 6 RKBS
10 Bird-Dogs
+ Banded Hamstring Mobility
Core Work
3 Sets:
:30 Hollow Hold
15 V-Ups
10 KB Sumo Deadlifts
Rest 1:00 Between Sets.
Workout
For Time:
400m Run
10 – 20 – 30 – 40 – 50
Russian KBS (53/35)(35/36)
Double Unders
400m Run
Andy
