The Port
Warm-up
3:00 Foam Roll Lats, Hips, Hamstrings, Quads, Calves.
1:00 Row
10 Air Squats
8e Half-Kneeling Strict Press
:45 Row
10 Goblet Squats
8e Push Press
:30 Row
6e Thrusters
Strength
Thruster (Build up to a 3RM)
Burn Strength
4 Sets:
10 Heavy Russian KBS
8 Landmine Thrusters
1:00 Plank Hold
Rest 1:30 Between Sets.
Workout
For Time:
1,000/800m Row
15 Thrusters (155/105)(115/75)
750/500m Row
21 Shoulder to OH
Burn WOD
2 Rounds:
500/450m Row
16 Single DB Squats
250/200m Row
20t Single DB Push Press
Rest 1:00 Between Rounds.
Score is Total Time.
Tatjiana and Stan
