Announcements
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New Meal Service – Nutre Meal Plans
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The Port
Warm-up
400 Easy Jog
2 Rounds – Banded Glute Activation
10 Good Mornings
10e Fire Hydrants
20 Glute Bridges
2 Rounds – With PVC
10 Deadlifts
10 Reverse Lunges
10 Kip Ring Swings
10 Slow Plank Shoulder Taps
Strength
A1: Deadlift (12 – 10 – 8 – 6 – 4 )
Building towards a moderate heavy set of 4 for the day.
A2: Pistols (5 X 10t)
OR
A2: Step-ups (5 X 10t)
Burn Strength
BA1: DB Deadlifts (4 X 10)
or KB Sumo DL
BA2: Step-ups (4 X 10t)
Double DB
Workout
AMRAP 13
3 Wall Walks or 30ft HS Walk
6 Double DB Hang Squat Cleans
12 Toes-to-Rings
Burn WOD
AMRAP 13
12 DB Plank Pull Throughs
12t Single DB Hang Squat Cleans
12 Lying Toe Touches
Kelsey
