The Port
Warm-up
200m Jog
+ Line Drills:
Knee to Chest
Heel to Butt
Lunge W/ Twist
Toe/Heel Walk
200m Run
+ Line Drills:
High Knees
Butt Kicks
Leg Swings
Hip Circles Forward
Hip Circles Back
200m Run-Sprint
+ 2 Rounds:
10 Wall Balls
10 Lunges
10 Box Jumps
Workout
AMRAP 20:
400m Run
30 Wall Balls (20/14)(14/10)
20 DB Suitcase Lunges (50/35)(35/25)
10 Box Jump Overs (24/20)(20/16)
Cool Down
2-3:00 Bike or Light Jog
1:00 Couch Stretch Each Side
1:00 Pigeon Each Side
