The Port
Warm-up
3 Rounds:
10 Floor Scrapers
10 Cossack Squats
10e Slow Bird Dogs
+
3 Rounds:
10 Air Squats
100m Jog
20 Jumping Jacks
Workout
600m Run
+
4 Rounds:
15 Air Squats
15 Burpees
Rest 3:00. Repeat.
These should be hard efforts today! Find a steady pace through your 600m run, then push through the 4 rounds of air squats and burpees knowing you have a long rest coming soon.
Finisher
Metcon (No Measure)
4 Sets for Quality:
10e Single-Leg Deadlifts*
12 Superman Lifts
*Using anything weighted you can find!
Alex
