Announcements
New Meal Service – Nutre Meal Plans
To check out the menu and order use our special affiliate link – https://lddy.no/13cde
For January receive 40% off your first order. More details have been emailed to you!
The Port
Warm-up
Dynamic Squat Mobility and Hip Openers
3 Rounds (Evolving) w/ a BB or DB’s:
5 Deadlifts
5 Upright Rows
5 Power Cleans
5 Front Squats
:10 Bottom of Front Squat Hold
Strength
A: Hang Squat Clean (12 Min to Find a Heavy Single for the day)
2:00 Rest
12 Minutes: Find a Heavy Single- Hang Squat Clean
B: 3 Rounds for Reps
1:00 ME Reps at 60%
2:00 Rest
:90 ME Reps at 70%
2:00 Rest
2:00 ME Reps at 80%
Burn Strength
A. 4 Sets:
12 DB RDL’s
1:00 Wall-Sit
12 DB Upright Rows
Rest 2:00 Between Sets.
B. 3 Sets:
:40 Hollow Hold
10 Leg Lift Overs
Rest 1:00 Between Sets.
Workout
Echo Bike Conditioning
Warm-Up:
3 Sets:
:20 Increasing Intensity, :40 Easy
Rest 2:00
10 Sets:
:30 Hard/ :30 Easy
Right Into…
5 Min Recovery Cool Down
Score is total calories from the 10 sets only.
Ryan
