The Port
Warm-up
2:00 Cardio of Choice, increasing intensity as you move through each :30 window
10 Slow Banded Monster Walks (Each Way)
10 Slow Banded Tempo Air Squats (3211)
10 Slow Banded Clam Shells (Each Side)
2 Sets:
10 Elbow Punches
6 Front Squats
4 Bar-Facing Burpees
–
Front Rack Mobility in between each set.
Strength
Front Squat (5 X 3; Building to a Heavy Set of 3 for the day)
Burn SUB 4 X 8 Goblet Cyclist Squats.
Workout
9 – 7 – 5 – 15 – 12 – 9
Front Squat (155/105)
Bar Facing Burpees
Picca, Mike, Jordan
