Monday – 1/24

Announcements

New Meal Service – Nutre Meal Plans
To check out the menu and order use our special affiliate link – https://lddy.no/13cde

For January receive 40% off your first order. More details have been emailed to you!

The Port

Warm-up

Dynamic Squat Mobility and Hip Openers

3 Rounds (Evolving) w/ a BB or DB’s:
5 Deadlifts
5 Upright Rows
5 Power Cleans
5 Front Squats
:10 Bottom of Front Squat Hold

Strength

A: Hang Squat Clean (12 Min to Find a Heavy Single for the day)
2:00 Rest
12 Minutes: Find a Heavy Single- Hang Squat Clean
B: 3 Rounds for Reps
1:00 ME Reps at 60%
2:00 Rest
:90 ME Reps at 70%
2:00 Rest
2:00 ME Reps at 80%

Burn Strength

A. 4 Sets:
12 DB RDL’s
1:00 Wall-Sit
12 DB Upright Rows

Rest 2:00 Between Sets.

B. 3 Sets:
:40 Hollow Hold
10 Leg Lift Overs

Rest 1:00 Between Sets.

Workout

Echo Bike Conditioning

Warm-Up:
3 Sets:
:20 Increasing Intensity, :40 Easy

Rest 2:00

10 Sets:
:30 Hard/ :30 Easy

Right Into…

5 Min Recovery Cool Down
Score is total calories from the 10 sets only.


Ryan

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