The Port
Warm-up
6e Spiderman to Down Dog
6e Hip CARs
10e Glute Bridges (Neutral, Toes, Butterfly)
6e Iron Crosses
2 Rounds:
5 Up-Downs
10 Air Squats
10 Lunges R
10 Lunges L
:15 Seated L-SIt Hold
Strength
A1: Bulgarian Split Squats (4 x 10e)
A2: Monster walks (10m Side to Side)
B1: Wall Sit (Accumulate 3:00)
B2: L-Sit (Accumulate 3:00)
Workout
For Time:
30 Front Squats (155/105)(115/75)
*5 Lateral Burpees Over the Bar after every 5 Front Squats
Michelle
