The Port
Warm-up
Easy 400m Jog + Dynamic Mobility Passes
+ 3 Rounds
3 Strict Knee Raises w/ :02 Pause
6 Kip Swings
3 Strict Pull-Ups or Ring Rows
6 Barbell Deadlifts; increasing in weight each round.
Skill
10 Min to Practice Rope Climb Technique
Workout
5 Rounds w/ a Partner
270m Run (each)
3 Rope Climbs (each)
9 Deadlifts (185/125)(155/105) (each)
Nina
