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The Port
Warm-up
AMRAP 6:
8/6 Bike Cals
10 Samson Lunges
:20 Hollow Hold
10t Iron Crosses
+ Couch Stretch, Pigeon, and Cat-Cows/Up Dog
Strength
A: Landmine Rotations (3 X 10)
B: Reverse Lunge to Step-Up (3 X 8 Each Side)
Unweighted or really lightweight today. Focus on slowing down the movement, controlling the eccentric off the box, and proper knee tracking and positioning.
C: Banded Leg Extensions (3 X 20)
Workout
AMRAP 5:
10/8 Bike Calories
16 Sit-Ups
Rest 1:00
AMRAP 5:
10/8 Bike Calories
16 Walking Lunges (Each Leg)
Rest 1:00
AMRAP 5:
10/8 Bike Calories
16 SA DB Hang Clean and Jerks (Total)
