Announcements
Sign Up for our first annual Port Golf Tournament!
https://forms.gle/GZvKHh9bC4SyWikM6
The Port
Warm-up
400m Run
+
2 Rounds:
10 Monster Band Steps Each Way
10 Calf Raises
10 Kip Swings (With band- feet together!)
5 Strict Knee Raises
+ Coach-Led T2B Warm-Up and Box Step-Over Practice
Workout
For Time:
20 T2B*
800m Run
20 T2B
40 Box Step Overs (50/35)**
20 T2B
800m Run
20 T2B
*T2B must be done in three sets or less!
**Step OVERs today with two dumbbells.
Burn WOD
3 Rounds:
600m Run
20t DB Box Step-Ups
30 Sit-Ups
Post-Workout Strength
GHD back extensions (3 X 10-12)
Or 3 X 15 Superman Hold Lifts
Sean, Madi, & Skylar
