Tuesday – 11/16

The Port

Warm-up

400m Jog
3 Rounds for Quality:
15 Calf Raises
10t Windmills
6 KB DL + 6 RKBS
10 Bird-Dogs

+ Banded Hamstring Mobility

Core Work

3 Sets:
:30 Hollow Hold
15 V-Ups
10 KB Sumo Deadlifts

Rest 1:00 Between Sets.

Workout

For Time:
400m Run
10 – 20 – 30 – 40 – 50
Russian KBS (53/35)(35/36)
Double Unders
400m Run


Andy

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