The Port
Warm-up
3 Rounds:
8e Banded Clamshells
10 Banded Good Mornings
5 Tempo Air/Back Squats (3211)
:20 Bar Hang
+
1:00 Couch Stretch Each Side
1:00 Pigeon Each Side
Strength
Back Squat
Build to a moderate-heavy set of 5 Back Squats
Burn Strength
3 Sets:
8e Goblet Step-Ups
10 Glute Bridges
:30 Glute Bridge Hold
Workout
For Time:
2 Rounds:
4 Bear Complexes (135/95)(95/65)*
10 Toes-to-Bar
60 Lateral Burpees Over Bar
2 Rounds:
4 Bear Complexes
10 Toes-to-Bar
*1 rep Bear Complex =
1 Power Clean + 1 Front Squat +
S2OH + 1 Back Squat + 1 S2OH
Burn WOD
For Time:
2 Rounds:
8e Hang Squat Clean Thrusters
10 Hanging Knee Raise or Lying Leg Lowers
60 Lateral Burpees Over DB
2 Rounds:
8e Hang Squat Clean Thrusters
10 Hanging Knee Raise or Lying Leg Lowers
