The Port
Warm-up
2 Rounds:
5 Inchworm Push-Ups w/ Up and Down Dog
10 Scap Push-Ups
:10 Hover Push-Up Hold
10 Scorpion Stretches
+ 3 Rounds:
5 Up-Downs
5 Box Jumps
5 Box Dips
1 Wall Walk w/ :10 Nose and Toes HS
Strength
3 Sets for Quality:
10 Bench Press (Across)
10 Pause Hanging L-Sit Raises
10e Single KB Crossbody Deadlift
Workout
AMRAP 12:
2.4.6.8.10.12….
Burpee Box Jumps (30/24)
*2 Wall-Walks after each set
Burn WOD
AMRAP 12:
12 Box Jumps
20 Plank Shoulder Taps
8 Box Push-Ups
Conditioning
40 – 30 – 20 – 10
Bike Calories
Rest 1:1
Score is total time.
Nicole
