Monday – 10/4

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

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