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The Port
Warm-up
Grab your machine of choice for today!
2:00 in Z1 (Increasing, sprint Last :20)
AMRAP 6:
20t Walking Lunges
10t Bird Dogs
5 Up-Downs
Strength
A: Step-ups (4 X 8e)
Technically these are going to be step-downs today. Focus on controlling the descent, and keeping the knee in a strong stable position. No weight today.
B: TABATA hollow holds
:20 on/:10 off for 4:00
Workout
For Time:
M: 50-40-30-20-10
F: 40-32-24-16-8
Calories on a machine of choice.
Rest 1:1
Scotty
