The Port
Warm-up
3 Rounds:
10 Shuttle Runs
10 Air Squats
10 Banded Good Mornings
10 Banded High Pulls
+ Couch Stretch, Wall Squat, Lying Figure 4
Strength
3 Sets for Quality:
5 Tempo Back Squats (21X1)
10 Russian KBS
1:00 Glute Bridge Hold
Workout
75 KB Goblet Squats (70/53)(53/35)
*Every 1:00, including 0:00, perform 6 (10m) Shuttle Runs
Alex
