Wednesday – 1/19

Announcements

New Meal Service – Nutre Meal Plans
To check out the menu and order use our special affiliate link – https://lddy.no/13cde

For January receive 40% off your first order. More details have been emailed to you!

The Port

Warm-up

2:00 in Z1
Banded Hip Mobility

3 Rounds For Quality:
10 Floor Scrapers
10 Cossack Squats
5e Step-Through Lunges

Strength

Back Squat (5 x 5)
60-65%

Burn Strength

A1: Goblet Squat (3 x 12)
Tempo (21×1)
A2: Glute Bridges (3 x 20)
A3: Hollow Hold (3 X :40)

Workout

3 Rounds For Time:
20t DB Snatches
20t Bodyweight Complexes

1 Bodyweight Complex = Lunge + Lunge + Air Squat

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