Announcements
New Meal Service – Nutre Meal Plans
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The Port
Warm-up
2:00 in Z1
Banded Hip Mobility
3 Rounds For Quality:
10 Floor Scrapers
10 Cossack Squats
5e Step-Through Lunges
Strength
Back Squat (5 x 5)
60-65%
Burn Strength
A1: Goblet Squat (3 x 12)
Tempo (21×1)
A2: Glute Bridges (3 x 20)
A3: Hollow Hold (3 X :40)
Workout
3 Rounds For Time:
20t DB Snatches
20t Bodyweight Complexes
1 Bodyweight Complex = Lunge + Lunge + Air Squat
