The Port
Warm-up
3:00 w/ a Foam Roller +
Couch Stretch
Wall Candle
5e Arm CARs
EMOM X 6:
Evens: 6/4 Cal Bike + 5 Burpees
Odds: :30 Plank
WOD
“Death By” Biking + Burpees
Min 1: 6/4 Cal Bike
Min 2: 6 Burpees
Min 3: 7/5 Cal Bike
Min 4: 7 Burpees
Min 5: 8/6 Cal Bike
Min 6: 8 Burpees
Min 7: 9/7 Cal Bike
Min 8: 9 Burpees
Min 9: 10/8 Cal Bike
Min 10: 10 Burpees
Min 11: 11/9 Cal Bike
Min 12: 11 Burpees
Min 13: 12/10 Cal Bike
Min 14: 12 Burpees
Min 15: 13/11 Cal Bike
Min 16: 13 Burpees
Min 17: 14/12 Cal Bike
Min 18: 14 Burpees
Min 19: 15/13 Cal Bike
Min 20: 15 Burpees
Min 21: 16/14 Cal Bike
Min 22: 16 Burpees
*If at any point you can no longer move on to the next reps in the next minute, continue on at the Min 8/6 reps for the remainder of 16 minutes.
8/6 Cal Bike
8 Burpees
Post-Workout Strength
Core Accessory Work
4 Rounds:
5e KB Halo’s
12 *slow* Foam Roller Body Saws
10e Paloff Press
