The Port
Warm-up
2:00 Monster Band Glute Activation
+
3 Rounds:
5 Scap Pull-Ups + 5 Kip Swings
10 Banded Pass-Throughs
10 Jump Squats
Strength
Back Squat (5 X 3; Building)
Build to a Heavy Set of 3 for the day. All working sets 65% +
Burn Strength
A1: Box Squats (4 X 10 Tempo Goblet Box Squats @ 3111)
A2: 3 Rounds:
1:00 Plank Hold
20 Banded Hamstring Curls
Rest as needed between rounds, no rest between movements.
Workout
For Time:
15-12-9-12-15
DB Front Squat (50/35)(35/20)
C2B Pull-Ups
*After each set, complete 35 Double Unders.
Burn WOD
5 Rounds:
10 DB Front Squats
10/8 Calorie Ski
10 Weighted Sit-Ups*
*1 DB hugged into the chest.
Sunil