Thursday – 01/14

The Port


1:00 Bike
:30 Lunges in Place
:30 Pigeon Each Side
:30 Bike
:30 Push-ups
:30 Scorpion Shoulder Stretch Each Side
:15 Bike


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

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