The Port
Warm-up
:30 Banded March
10 Banded Air Squats
10t Spiderman Rotations
:30 Hollow Banded March
10e Banded Clamshells
10t Iron Crosses
8 Hanging Knee Raise
8 Kip Swings
8 Kipping Knees to Elbows
+ 1:00e Couch Stretch
+ 1:00e Pigeon
+ 1:00e Ankle/Calf Stretches
Strength
Front Squat
Build to a Heavy 10-Rep Front Squat
Burn Strength
5 Sets:
:45 Wall-Sit
8 SA KB Front Rack Split Squat L
8 SA KB Front Rack Split Squat R
Rest 1:00
WOD
Every 3:00 X 5 Rounds
10 Front Squats (155/105)|(115/75)
15 Knees to Elbow
10 Up-Downs Over Bar
Burn WOD
Every 3:00 X 5 Rounds
12 Goblet Squats
12 Ball Slams
12 OH Plate Sit-Ups
Troy
