The Port
Warm-up
3:00 Lower Body Mobility Flow
Air Squats
Cossack Squats
Down Dog w/ Calf Stretch
Spiderman Rotations
Pigeon
5 Sets of :20 Bike / :20 5 Jump Squats + Rest
Front Squat Prep and Mobility
Strength
Front Squat (3 X 6; Across)
We will be building off of this in the coming weeks.
Single-Leg Jumps (3 X 6e)
In between each set of Front Squats, 6 Single-Leg Jumps on each leg to a plate or small box.
Burn Strength
A1: Goblet Squat (3 X 8)
Choose a challenging weight!
A2: Weighted Calf-Raises (3 X 12)
Seated on a bench with a DB resting on each leg, push up onto the toes, hold a second, and control the heels back down.
Workout
4 Sets:
30 UB Wall-Balls (20/14)(14/10)
12/10 Cal Bike
Rest 1:30 Between Sets.
Score is Time Each Round.
*Choose a WB weight and Rep # that is going to be challenging for you but doable across all 4 sets.
Meade and Shannan
