Saturday – 10/9

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

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