The Port
Warm-up
2 Rounds:
1:00 Easy Bike
5 Inch Worms + Push-Up
5 Burpees
10 Box Step Ups
2 Rounds:
:20 Bike Sprint
5 Burpee Box Jumps
Strength
Weighted Step-ups (4 X 8e)
Workout
A. Every 2:00 X 5 Rounds:
15/12 Cal Bike*
10 Box Jump Over (24/20)
Rest Remainder
*1:00 MAX on Bike
Score is slowest round.
Rest 3:00 Between A and B.
B. AMRAP 7:
10/8 Cal Bike
5 Burpees
3 Box Jumps (24/20)
Optional Finisher
3 Sets:
:30 Single Arm KB Front Rack Hold L
:30 Single Arm KB Front Rack Hold R
1:00 Plank KB Pull-Throughs
1:00 Rest
Jenn
