The Port
Warm-up
:30 on / :30 off for 2 Rounds:
Ski Erg
Echo Bike
Burpee
Sit-Up
+ 2 Rounds:
10 Bootsrap Squats
5 Inchworms w/ Up and Down Dog
10 Scap Push-Ups
10 V-Ups
Strength
A1: Bent Over Row (4 X 8e)
A2: Leg Lift Overs (4 X 12)
Workout
Every 4:00 X 4 Sets:
30/24 Cal Bike
2 Rope Climbs or 10 Strict Pull-Ups
16 Burpees
Rest remaining time.
Coach Ashley
