The Port
Warm-up
2:00 Foam Roll; Quads, Hamstrings, Hips, Calves
:20 Jumping Jacks
:20 High Knees
:20 Butt Kicks
:40 Cossack Squats
:40 Down Dog to Up Dog
:40 Plank
+ 2 Rounds w/ 2 light DB or KB:
4e Split Squats
6 Front Squats
6 Push Press
4 Thrusters
Strength
Bulgarian split squats (4 x 12e ; Two DB’s in the Suitcase Hold Position)
Workout
AMRAP 14:
15 Wall Balls
10 Hang Power Clean (115/80)(95/65)
5e Front Rack Lunges*
*Complete 5 reps on one side, then
5 reps on the other side.
Burn WOD
AMRAP 16:
5e Step-Through Lunges
10 MedBall Cleans
15 American KBS
20t Russian Twists
Cool Down
5:00 Flow Stretching
