Monday – 12/28

The Port

Warm-up

3 Rounds:
8e Banded Clamshells
10 Banded Good Mornings
5 Tempo Air/Back Squats (3211)
:20 Bar Hang
+
1:00 Couch Stretch Each Side
1:00 Pigeon Each Side

Strength

Back Squat

Build to a moderate-heavy set of 5 Back Squats

Burn Strength

3 Sets:
8e Goblet Step-Ups
10 Glute Bridges
:30 Glute Bridge Hold

Workout

For Time:

2 Rounds:
4 Bear Complexes (135/95)(95/65)*
10 Toes-to-Bar

60 Lateral Burpees Over Bar

2 Rounds:
4 Bear Complexes
10 Toes-to-Bar

*1 rep Bear Complex =
1 Power Clean + 1 Front Squat +
S2OH + 1 Back Squat + 1 S2OH

Burn WOD

For Time:

2 Rounds:
8e Hang Squat Clean Thrusters
10 Hanging Knee Raise or Lying Leg Lowers

60 Lateral Burpees Over DB

2 Rounds:
8e Hang Squat Clean Thrusters
10 Hanging Knee Raise or Lying Leg Lowers

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