The Port
Warm-up
3 Rounds:
10 Air Squats w/ a :02 pause in the bottom
10 Up-Downs
10e Light DB Curl to Press
+ Cossack Squats
+ 90/90 Hip Rotations
+ Banded Hamstring Pull-Downs and Hip Mobility
Strength
Back Squat (4 X 3; Building)
Burn Strength
E 3:00 X 4 Rounds:
8 Dual KB RDL
:30 KB Front Rack Hold
8 Dual KB Front Squats
*Goal is to not put the KB’s down for the whole complex. Challenge yourself with your weight choice today but each movement should be done well and controlled.
Workout
“SPEED DEMON” (Time)
3 Rounds for Time:
30 Single DB Front Squat (35/25)|(25/20)
30 DB Snatches
8:00 Time Cap
Cool Down
Warm-up (No Measure)
5:00 Foam Roll Legs and Upper Back
Al and Alyssa
