The Port
Warm-up
1 Round with a DB
5e Staggered Stance Good Mornings
5 Up-downs
10 Hollow Hold Banded Pull- Downs
5E Staggered Stance DL
5 Burpees
10 Hollow Hold Banded Pull- Downs
5e Single Leg RDL
5 Burpees
10 Kip Swings
5 Strict Knees to Chest
Strength
Deadlift (1×6 / 1×6 / 1×6+)
1×6 @ 65-70% (Light-Moderate) of 2RM
1×6 @ 70-75% (Mod)
1×6+ @75-80% (Mod-Heavy)*
*As many reps as possible w/o failure…no more than 8-10.
Burn Strength
3 Rounds
12e Staggered Stance DB Deadlift
:30 DB Bent Over Row Hold
12e alt. DB Curls
:30 DB Overhead Hold
Rest :90 between rounds
Workout
AMRAP X 12
8 Bar Facing Burpees
6 Deadlifts (185/125)(155/105)
8 Toes-to-Bar
Burn WOD
AMRAP X 12
8 Burpee Plate Hops
12 DB Deadlifts
8 OH Plate Sit-Ups
