Thursday – 4/1

The Port

Warm-up

600m Easy Jog

+ 3 Rounds:
3 Inchworm Push-Ups w/ Up and Down Dog
5e Windmills
10 Hollow Lifts
:15 Bike Sprint; increasing each round.

Strength

TABATA hollow holds
:20 on/:10 off for 4:00

Workout

Partner WOD:
18-15-12-9-6-3
Burpees Each Partner

Rest 1:00

18-15-12-9-6-3
Wall-Balls Each Partner

Rest 1:00

18-15-12-9-6-3
Bike Cals Each Partner

Finisher

3 Sets for Max Reps
:45 Max Banded Hammer Curls
:15 Rest
:45 Max Banded OH Tricep Extensions
:15 Rest


Chris

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