The PorT
Warm-up
3 Rounds; increasing intensity.
12/10 Cal Row
25 Single or Double Unders
Hamstring Mobility
+
10 Good Mornings
10 Glute Bridges
10 Seated Leg Lifts
5e Single-Leg Deadlifts
5e Single-Leg Glute Bridges
10 Lying Tucks
Go Over the Wallball Deadbug
Strength
A1. : Single-leg RDL (3 X 10e )
Holding onto one KB with both hands today. Keep the back flat and the hips square.
A2. : Single Leg Glute Bridges (3 X 10e )
No weight, just focus on full ROM and constant engagement of the core.
A3. : Deadbugs (3 x 1:00 )
The deadbugs need to be slow and deliberate. Each rep should take you 4 seconds, with full tension.
WOD
3-4 Rounds:
500m Row
60 Double Unders*
250m Row
Rest :90 between rounds.
*Alt. Options:
20 Single Single Double Jumps
60 Penguin Jumps or Plate Hops
60 Single Unders
Tim M.
