Make sure if you have signed up for PortSwole, if you have not received the email by the end of today, shoot me a text or email so I can forward you your programming.
Warm-up
Spend 2 minutes in Z1
Then, 2 rounds for quality
10 strict pull-ups or ring rows
15 push-ups
20 air squats
15 Russian KBS
10 hollow rocks
Mobility
Group mobility session
Strength
800m farmers carry with a partner. Switch when you need.
Take 2 KB’s on a walk outside. 2 laps with a 10:00 time cap. Switch whenever they want.
WOD
“Spice of Life”
Every 4 min for 16 min total
200m run
20 Russian KBS
12/10 cals AB
