The Port
Warm-up
5:00 Mobility Flow:
Iron Crosses
90/90 Rotations
Candlestick to Reach Through
Up/Down Dog
Thoracic Rotations
Extended Warm-up
Rowling- 5 Rounds
Each round, for each # of meters you go over 100, complete 1 Burpee Over the Rower.
Death Row
EMOM X 16:
Min 1: 17/14 Row Cals
Min 2: 15 Burpees Over Rower
*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.
*Look back to 9/30 and 8/13. The last two times we did this workout, we did 14 minutes. This week, we increase the time to 16 minutes. The goal would be to hang on to the same reps you completed last time, or increase either the burpees or the row cals by 1 rep along with adding on an extra round.
Core Finisher
25 Straight Leg Strict Sit-Ups or 15 GHD Sit-Ups
25 Alt. Leg V-Ups
50 Russian Twists
Rest 1:00. Repeat.
Mads
