I hope you all had a great start to June. Remember we are fighting to be featured as one of Seacoast Best of 2019. If you have a chance follow the link and nominate The Port for the top fitness facility. It would really mean a lot.
Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 wall balls
10 KB sumo deadlifts
10 sit-ups
Mobility
Banded posterior chain
Burn Strength
Every 2:00 for 16:00 total
15 sumo deadlifts w/KB; AHAP
1:00 plank
Burn WOD
60 wall balls
20 Russian KBS
40 wall balls
20 Russian KBS
20 wall balls
20 Russian KBS
Make these KBS heavy, maybe so heavy you have to break them up.
PortComplete
A. Gymnastics skill work
Option #1 – Practice a freestanding HS or accumulate 200′ in HS
Option #2 – Complete 5 sets of 2 to 10 strict HSPU’s
B. Body Building – 3 rounds, not for time
10 exercise ball hamstring curls
15 sing DB OH tricep extension
10 incline DB bench press
20 GHD sit-ups
C. Banded work – accumulate 100 each
Banded pull-aparts
Banded rows
D. Unilateral work
Weighted step-ups – 4x8e
