Wednesday – 3/24

The Port


3 Rounds:
10 Floor Scrapers
10 Cossack Squats
10e Slow Bird Dogs


3 Rounds:
10 Air Squats
100m Jog
20 Jumping Jacks


600m Run
4 Rounds:
15 Air Squats
15 Burpees

Rest 3:00. Repeat.

These should be hard efforts today! Find a steady pace through your 600m run, then push through the 4 rounds of air squats and burpees knowing you have a long rest coming soon.


Metcon (No Measure)

4 Sets for Quality:
10e Single-Leg Deadlifts*
12 Superman Lifts

*Using anything weighted you can find!


Start typing and press Enter to search