The Port
Warm-up
3 Rounds:
:40 KB Front Rack Hold
10e Single-Leg Glute Bridges
10 Air Squats – Back Squats
+ Port Squat Mobility Series
Strength
Back Squat (6 X 3)
Across; between 70-75%
Rest 2:00 between sets.
Burn Strength
A. 4 X 8e Bulgarian Split Squats
B1. 4 X :30 Glute Bridge Hold w/ Monster Band
B2. 4 X 20 Banded Hamstring Curls
WOD
EMOM X 12:
1: 20/15 Cal Row
2: 20 Wall-Balls
3: 3-5 Ring Muscle-Ups
4: :40 KB Front Rack Hold (53/35)*
Each :10 = 1 Rep
Burn WOD
EMOM X 12:
1. 15/12 Cal Row
2. 1 UB Set of Wall-Balls (20 Max)
3. 10 Slow Box Dips
4. :40 KB Front Rack Hold*
Each :10 = 1 Rep
Coach Ty
