The Port
Warm-up
1:00 Bike
:30 Lunges in Place
:30 Pigeon Each Side
:30 Bike
:30 Push-ups
:30 Scorpion Shoulder Stretch Each Side
:15 Bike
WOD
Partner WOD!
4 Rounds:
1:00 Each Partner at Each Movement
Cal Bike
alt. Single-Arm Elevated Plate Push-Ups
DB Step-Ups
Each partner works for 1 minute, while the other
rests, at each station, before moving on to the
next movement.
You get to pick the order of movements. Score is total reps.
Post-Workout Strength
3 Rounds for Quality:
15e Banded Leg Extensions
20 Weighted Sit-Ups
